Strength
Superset Deadlifts & HSPU
Deadlift (Warm-up 2×5, then 3×5 ascending)
Increase weight from last week, otherwise start at approx 60% of 1RM and ascend by feel
Handstand Push-ups (5×4 or more*)
Variations: 1-3 Ab Mats, Negatives, Toes/Knees on Box. NO KIPPING
*Scale UP the # of reps per set if 5×4 strict is easy for you!
Conditioning
4 Rounds — record # of reps for each round:
AMRAP 3 minutes:
8 Thrusters (115/75)
4 Chest-to-Bar Pull-Ups
*Rest 1 min between rounds*