1. Warm up

2. Skill training; five rounds of: 
a. Handstand push up variation, 3-5 reps (challenging level of progression, e.g. box, bands, kipping, negatives, strict)
b. Ring back lever, max hold (at appropriate level of progression)

3. As many rounds as possible in 10 mins of:
Sandbag shoulders,  10 reps
Sandbag shoulder walking lunges, 10 reps 

Alternate shoulders on each round 

4. Recovery: mobility

Comment