Kipping hspu
5 x 1-5/ 5 x 1 negative hspu

EMOM 8
1. Wall facing hspu 4-6/ pike hspu 6-11
2. Single leg single unders 15 + 15

EMOM 8
1. Z press alt. 8 + 8
2. DU practise/ crossover singles/ crossover DU 40sec