Strength Supersets

A) Build to heavy 4RM in Bench Press

B) 3 supersets:

• 6-8 Bench Press @75-80% from 4RM
• 4-6 Strict Pull Up (weighted)

*rest 3min between rounds

C) 3x Superset:

• 6-8 Strict Dip
• 10-12 Pendlay Row

*Rest 3min between rounds

Skill Practice

A) For 10-15min:

• Practice Hspu or Handstand walk

B) E2MOM X5

00:00-00:30: Max Reps Box Hspu or Pike Push Up
00:30-01:30: Max Reps DU
01:30-02:00: Rest

Shoulder accessories

3x for quality:

• 10-15 Lu Raise (2x 5kg plate)
• 10-15 Banded Face Pull

*rest as needed