STRENGTH

1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
– (palms facing in)
1b) Ring Rows w. rotation: 4 x 12. Rest 30s.
– pronated to neutral grip

METCON

EMOM 12:
ODD Minutes: Handstand Push-up Volume Accumulation or Practice
EVEN Minutes: Double Unders Volume Accumulation or Practice
*Score = total reps of HSPU
Beginner:
ODD Minutes: Handstand Progression
Even Minutes: 40 Single Unders

Then once EMOM is complete,
Not for time:
21-15-9
Push-ups
DB Hammer Curls

EXTRA CREDIT

DB shrugs: 3 x 20. Rest 60s.
– DBs in Front
– 20 Explosive Reps