Basics:

Five sets of:

Unsupported Seated Strict Press x 3-4 reps

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from Tuesday)

Rest 60 seconds

Alternating Pistols x 12-16 reps

(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups or L-Seated DB Press

10 Toes to Bar

15 Ring Dips or Push-Ups

30 Double-Unders or Lateral Jumps Over Parallette

Performance

Five sets of:

Unsupported Seated Strict Press x 3-4 reps

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last weight)

Rest 60 seconds

Alternating Pistols x 12-16 reps

(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 Double-Unders