Bench and Pushups then Pullups and Handstand Hold

Every 3 minutes for 12 minutes

• 5 x Bench Press @ 70-75% of 1RM
• 10 x Plyometric Pushups

Then EMOM for 10 minutes

• Even Minute – 6-8 x Strict Pullups
• Odd Minute – 30 second Handstand Hold

Then 3 rounds of

• 10 x Weighted Side Plank Crunches each side @ 5kg
• 10 x Knee Tucks

Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.