Part A:

Single arm Press

6 x 1 Each Arm

20-30% pull-ups between sets

rows for scaling

Progression: increased sets from last week, only increase reps if last week was REALLY easy

Part B:

pike push up or elevated pike push up

L-sits (submax between sets)

3 rounds

4-6 reps into hold

rest between sets (hip mobility etc)

Progress from last week: increased repetitions per set and increased hold per set

Part C:

push ups (regular)

EMOM for 8min

increase by 1-2 reps from last week

Part D:

plank hold 1min

single arm overhead reach 10sec swap each arm trhoughout

rest 1min between sets