A. Deadlift – Every 90 seconds for 5 sets: 2 reps at 70, 75, 80, 75, 70%.
B. Handstand holds – Alternating EMOM for 10 minutes:
Minute 1 – Hold a handstand for 10-30 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will obviously get harder the more rounds you do, but pick a time domain that allows you to keep a good position (active shoulders, toes pointed, straight bodyline).
Minute 2 – 1 wall walk (aim for very controlled movement, up and down)
etc.
C. 3×10-25 GHD sit-ups. Aim for a few more reps than the last time that you did these.