Buy In: Band Shoulder complex, banded no money drill, banded face pulls. 20 meters handstand walks.
Bench Press 2x3@60,70%,1x Max reps@80%
then complete 3 rounds for time of:
5 muscle ups (sub pullups and dips- 1 pullup and dip per m.u.)
10 push press 75/135
1 set max rep push ups and pullups.