A1. Heel Elevated Goblet Squats 3 x 10-15

10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats

A2. 3-Point Dumbbell Row 3 x 5-8

5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row

B. 12 minute AMRAP of Alternating Dumbbell Snatches, Echo Bikes, Single Arm Dumbbell Push Presses, and Single Unders

12 Alternating Dumbbell Snatch
Echo Bike
8 Single Arm Dumbbell Push Press
32 Single Under

A1. Deadlift 4 x 3-5

3-5 Deadlift
3-5 Deadlift
3-5 Deadlift
3-5 Deadlift

No TNG. Work at RPE 7-9

A2. Strict Handstand Push-Up 4 x 3-6

3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up

Work at RPE 7-9

B. Upper Back Accessories

3 sets of:
8-12 Ring rows
10-15 band pull aparts (1sec. hold)
30sec. W-hold
rest 90sec.