Strength
A1) Dumbbell Bench Press

4141 4-6reps rest 30sec

A2) Deficit Handstand Push-Up Negative

*Hands on plates for deficit
6sec lowering to floor; 3-4reps

rest 2mins x 3/4 sets

Metcon

Emom x 12 Min

Min 1: 5 Shoulder to overhead HEAVY

Min 2: 10 lateral burpee over bar