Di. 18. Aug.
a) movement prep
amrap 5min
10/8cal row
8 ring rows
4 handwalk + push ups
b) prehab
2 rounds
30"on/10"off
barbell overhead hold
hollow hang
c) strength
build up to a 3rm push press within 12min
d) conditioning
5 rounds
for time
20/15cal row
15 pull ups
10 handstand push ups
rx+ chest to bar pull ups, strict handstand push ups
scaled jumping pull ups/ring rows, box supported handstand push ups, hand release push ups