5 sets
5-8 strict hspu
(Scale ROM / 1-3 negatives with 3-5s descent / pike pushups / pushups)
Into
10 controlled scapula pushups + 10 W-shruggs
Rest 1-2 min
Amrap10
30 alt. flutter kicks
20 alt. Goblet Stepups (use db/kb/backpack in bearhug)
10 alt. SA devils press (db/kb/with backpack use both hands)
5 rounds for time
12 Deadlifts
5 Burpee over bar
9 Hang PC
5 Burpee over bar
6 STOH
5 Burpee over bar
Pick a weight that is challenging but every single part should be able to do unbroken in the first rounds!
Possible Equipment:
Barbell up to 70/47,5
2xDB/KB
1xDB/KB (you can switch sides as needed)