Monday
EMOTM for 5 mins 1 x Handstand wall walk
EMOTM alternation for 10 mins
Odd- 4 x Chest to bar pull ups Plus max hold on last rep
Even-4 x Single leg squats with band
WOD Pairs wod 12 Minute amrap
50 double unders
40 Barbell thrusters 20/15kg
12 Pull ups

Tuesday
EMOTM for 12 Mins
@40-60%
1 Tall clean
1 Hang Clean
1 Clean
WOD
400m run
25 BOR
15 Push press
200m run
25 BOR
15 Push press
100m Run
RX 50/30kg

Wednesday
Focus is:
Beginners teaching kick to free standing handstand and fall on to green mat.
intermediate teaching handstand to forward roll
Advanced, teaching handstand walk to forward roll.
Circuit 20minutes
1 x Handstand – forward roll with coach
10 x Handsand shoulder taps
3 Box Jumps
2 Forward rolls ( or handstand walk/hold to roll)
WOD 8 Rounds for time
16 Lunge KB 24/16
8 Press ups
4 Toes to bar
Thursday
EMOTM for 12 Mins
@ 40-60%
1 Tall snatch
1 Hang Snatch
1 Snatch
WOD
9-8-7-6-5-4-3 Burpee box jumps
18-16-14-12-10-8-6 OH Squats 20/15
Friday
12 Minutes focusing on
kipping Handstand push ups
WOD 16 Minute AMRAP
Run 100m
3 HSPU
5 Pull ups
10 Wall balls

 
Saturday
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5