Free Standing HSPUs

Christmas Day (Tuesday) will be our rest day this week instead of Thursday.

Warm-up
Bottom to bottom ½ tabatta air squats

Skill – Free Standing HSPU work
5 mins of Partnering Up and working on Free standing handstand holds with a partner. Partner spots and helps you to maintain the handstand when you start to teeter.
5-10 minutes of 2 options
#1 – headstand to handstand practice
#2 –side walking on the wall and hand raises/shoulder touches on the wall

Strength
6×2
alternating sets each (for a total of 12 sets) of
1 speed front squat – 1 or 2 sets of chains plus 60-65% of 1rm
rest about 1 minutes
1 heavy – working to a 2 RM with chains
rest 1 minute

Band around the knees optional for glute activation

WOD
30-20-10
Thruster (95,65)
Toes to bar
Games – faster not heavier – can you do it unbroken?

Cash out
GHD MB situp with side twist
With a partner
3 rounds of 20 each
Then
3 rounds of 20 mb back extension with twist