Buy In: Run Southern Star loop. Tabata hollow body progression. Goes like this: Hollow body on the floor, transition, hollow body from the hang, transition, hollow body on the floor, transition, hollow body in a handstand (use the wall) (alternately, you can perform a standing hollow body w/ a pvc pipe) repeat.
Bench Press 1x5@55%, 1x5@65%, 1x Max reps@75%
In 12 Minutes complete as many rounds as possible of:
4 Handstand pushups (sub Push Press)
6 chest to bar pullups (sorry Saturday Cindy'ers)
8 Pistols (alternating)