10:00 to find a 1RM Push Press
+
For Quality:
Max Pushups @ 11X1 tempo (CHEST TO DECK)
40 Frankenstein squats (PVC or bar)
30 KB Snatches (15/arm)
20 "6 point" Burpees
10 Ring Muscle Ups
2:00 cumulative handstand ...
A. OHS, 21X1, 3 reps (work sets...get to depth), 5 sets, 3:00 rest
B. Hang Squat Clean, 1:1:1, clusters, 4 sets, rest as needed (focus on quickness under bar)
C. Pendlay Row,5 reps, 3 sets, 90sec rest ...