A1. Bench press - 5.5.5.5 -rest 2 mins between efforts-
A2. GHD sit up - 8-12x4
A3. Handstand hold - 30 sec. x4 (scale up to shoulder taps against wall 10x4)
+
30-20-10-20-30
DB snatch
Box jump @ 24/20”
Hand release push up
Rx - 50/35#
MRx - 35/20#
Teens - 20/15#