Strength
Deadlift (5×5, ascend weight by feel)
First working set at approx. 50% of 1RM, then add by feel. Between working sets: perform a 20-30 second handstand hold (ensure you maintain a hollow position)
Conditioning
For Time:
Row 1000m
15-12-9 reps of:
Pull-Ups
Push-Ups
Russian KB Swings (53/35)
Row 500m