20/1/15 Muscle up and Handstand work

3x 15 mountain climber 7 hollow rock 3 push ups

3x 3 wall extensions & 9 T’s

2:30min work on handstand
2:30min 50su 10 hollow rock 10 kb snatch (it was a swing kettlebell snatch which I have never done before but it felt okay, my left arm hurt a bit. I started with 12kg and then tried als 16kg, right was easy, left a bit more tricky but fine)

Basic Strength
Shoulder Press (1x max reps)
shoulder press
max reps press @80% 6x35kg (one more than last week)
max reps press @70% 8×32.5kg
max reps press + max reps push press @60% 10x30kg (and two push press)
*rest 2min between sets
*if you fail to strict press the weight in your last set, continue with push press until failure
*score is max reps strict press in your last set

Metcon AMRAPs 5

5 kb snatch 24/16 each arm
5 bar muscle ups I did ring muscle ups

i Finished one round plus 5 ring muscle ups, still only do them one by one
2min rest
amrap 5
10 burpees
10 t2b
RX 4+1
in total 99 reps


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