Weighted Pull-up 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Tabata Sumo Deadlift High-pull, 35/25 kg Tabata Burpee Tabata Push Press, 35/25 kg Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Gymnastics - Handstand PracticeAMReps 10 mins: Handstand Practices
As many reps as possible in 10 mins of: Handstand Practice
Gymnastics - Handstand PreparationAlt EMOM 8 mins: Hollow Holds, Frog Stands, Scapular Pull-ups and Handstand Holds
Every 1 min for 8 mins, alternating between: Hollow Hold, 1 min Frog Stand, 1 min Scapular Pull-up, 1 min Handstand Hold, 1 min
Frog Stand --> Focus on Handbalancing Scpaula Pull Up --> Focus on Straigth Body (like Handstand) Handstand Hold --> Focus on active open shoulders and straigth body
Gymnastics - HS, Pull & Leg ConditioningAMRAP 20 mins: Handstand Walks, Strict Pull-ups, High Box Jumps and Single Leg Squats
Complete as many rounds as possible in 20 mins of: Handstand Walk, 10/7 m 8/5 Strict Pull-ups 5/5 High Box Jumps 5/5 Single Leg Squats
Handstand Walk --> 1,5 rounds around the box handstand walk Strict Pull Ups --> use band or feet on floor (Rings) if necessary High Box Jumps --> pre WOD 5 min of High Jump Practice Single Leg Squat --> each leg, assistence by plates or rack