A) Strict Overhead Press

5 reps @ 50%

5 reps @ 60%

5 reps @ 70%

3 reps @ 85-90%

3 reps @ 85-90%

3 reps @ 85-90%

AMRepsAP @ 70%

– Rest 2 minutes between sets.

– Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Handstand Push-Ups x 6-12 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 2-3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – Hollow position hold 20-30 seconds

Minute 3 – 30 UB Double-Unders (60 power singles)