12/30/23 strict press

Warm up

1 minute row

30 second handstand hold

Then

3 rounds

5/5 bottoms up presses

10 goblet squats

15 swings

Strength

Strict press 3x4

Front squat 1x20

Barbell row 1x20

Bench press 1x20

Conditioning

10-20-30-20-10

Wall ball

Toes to bar