3 sets as warm-up:
8 alternating DB shoulder presses (4/side, non-working arm stays @ shoulder)
12 light band pull-aparts
:20 hollow rock or tuck knee hang from bar/rings
Every 2:00 for 10:00 (5 sets):
3-4 moderate close-grip bench presses, 20X1 – note the tempo change this week, no pause @ chest
+
Every :60 for 15:00 (5 sets of each):
1st: 3-5 moderate hang power cleans
2nd: 1-3 wall walks OR 3-6 strict handstand push-ups (from deficit if strict is easy) OR :15-30 plank on rings
3rd: :30 row @ moderate effort w/feet out of straps
+
5:00-10:00 coach-led mobility work
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