Warm Up (5 minutes)
Main (30 minutes).
1a. Handstand work (10 mins)
1b. Manna Progression (three rounds for time)
2a. Chins (10, 10, 10)
2bi. Headstand RLLs (4)
2bii. Deadlift (2x135kg, 2x135kg)
2ci. Wall Walk (2)
2cii. Backbridge (15s, 15s)
3. Two-Way DB Rotator Cuff (10 x external and internal shoulder rotations)
4. Wrist Push Ups from the Knee (10)
I mixed in the handstands and manna work. HS felt ok, but only one hold was in the sweet spot to my satisfaction. I finished with some handwalking. The last few reps of the last set of chins was tough.