Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Db ext rt
– ring row
-hand stand holds
– double under practice

Then

A. Push press – build to tough single in 10 min
B. BB bent over row @3011, 3 x 5; rest 60 sec
+
5.4.3.2.1
wall walks
*40 meter farmer carry
*15 sec L – sit hold on pull up bar each round