3 Shoulder Press on the minute for 9 minutes @ 60% of your 1 RM. On the 9th min do max reps.

15@55#

Rest 5 min.
12 min AMRAP
Start with a 400m Run then
3 Hand Stand Push-up
6 Pull-up
9 Hand Release Push-up

4+2 HSPU

My hands were sensitive when i woke up this morning; this DID NOT help.