Handstand holds 5 x 40 secs hold/ 1 min rest
Advanced members - Strict Handstand press ups Max reps + max kipping press ups (6 sets/Rest 90 - 120 secs between sets.
Scaled option - go through the progressions of handstand press ups. Then finish of with 3 x max reps of Box pike press ups/ pike press ups on floor/ press ups/ Box press ups (Pick the scaled option that best suits you. coach will advise.
Met Con - 40 secs work/ 20 secs rest, 4 rds at each station before moving on to the next
Russain KB Swings (eyelevel) RX = 32/24 (sale as needed)
Shoulders to overhead 40/25kg