Strength:

1) Press:

1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

 

2) All levels:Gymnastic pull

5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU

Once more than 10 reps can be performed, move up in progression.

20 min EMOM Of

even min Death by Push ups (scale up to clapping push ups by ability.)
-odd min Death by Ring rows (scale up to deficit RR or Strict Chin ups by ability)