A. 5 sets:
5 Goblet Squat @ 33X1 Tempo
10 Russian Kettlebell Swings, light-to-moderate
5 Front Delt Raises + 5 Lateral Raises + 5 Rear Delt Flies; light weights of 1.25/2.5 kg each hand

B. 2 Back Squat; 10 sets

C. 15-12-9 For Time:
Strict Handstand Pushup
Strict Ring Dip
Pushup

Options
*Advanced athletes should perform Strict “J.T.”, same movements but 21-15-9 instead of 15-12-9.
*Scale SHSPU to Barbell Strict Press at a weight that the athlete will need to rest 2-3 times each set only
*Scale Ring Dips to Bar Dips, banded dips or bench dips
*Push-ups must be close grip, hands under or inside shoulders