headstand practice

4 x 10 im supersatz 

barbell z press
+ one arm db bent over row

15 min amrap

buy in 50 burpees

5 push press 50/35
5 front squats 50/35
10 kb swings 24/16
20 double unders / 50 single unders

tc: 30 min / 3 rounds

10 powercleans 50/35
20 frontsquats 50/35
40/30 cal row/ski
or 1000/800m bike
or 30/24 cal air bike

every 3:00 min 6 alternating
devil cluster 22,5/15

14 min amrap

20 double unders / 60 single unders
200 m run

2 min rest

14 min amrap

14 pistol squats
14/11 cal row

double under practice

4 x 8 im supersatz

4 barbell push press
+ 4 power jerk

8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack 
hold in the other hand)

tc:15 min / 4 rounds

14 thruster 42,5/30
14 alternating devil press 22,5/15