A.
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 week’s 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

B.
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