1) strict HSPU 3x5
2) HS 3x60s

Partner wod
10rft, alternate full rounds
3 power clean 70/45
5 Front squats 70/45
7 HSPU

4x 60s rest between
5 x push press bb/db
5 x bb/db bicep curl
5 x dip
5 x backsquat

Warm Up:

2 rnds

Mikeal Shoulders Warm up routine:

Lay face down on floor.

I-10 - Y-10 - T - 10 - Prone swimmers 10 - Alternating 20 (10 each)

Between rnds. :30 hollow hold

Kipping pull-up technique
3 x max reps of pull ups

5 rounds o 5 rep

3 Rounds
30-60s. Handstand
Max reps of push-ups
Max reps of table rows

A.
Partner workout for time:

Wattbike 10 000m
Row 5000m
Ski 3000m

or

Ski 3000m
Row 5000m
WattBike 10 000m

Only one works at the time, and you can divide as you want!

B.
Extra, 4 rounds:

10 push up or HSPU
10 pull-ups or strict pull-up

1a) DB Split Squats: 3 x 8/side Rest 30s.
1b) 1-Arm KB Row w. rotation: 3 x 8/side Rest 30s.

2a) Bottoms-up KB Carry: 3 x20m/ side . Rest 30s.
2b) Single Leg RDLs: 3 x 8/side
Rest 30s.

For time:
100 DB bicep curls 20/15kg
- 12 Scul crushers for every break