Done :)

Warm-up
*#B=Breath

• Plank + downward dog: 3 rounds of 1B in plank, 2B in DD

• Ostrich: 10 steps, step on inhales, fold on exhales

• Kneeling hip flexor stretch: 5B / side

• Crab bridge: 5x + 2B hold

Clean & Press
Rest ~2min btw sets

• Set 1: 45 x 12

• Set 2: 65 x 8

• Set 3: 85 x 5

Handstands
Rest 1-2min btw sets

• Hand / wrist prep: ~1-2min of gentle hand, wrist, and finger stretching (any)

• 4 sets of 20sec wall split handstand holds
  
  *Can either time them or simply come down before the point of strain

Pull-ups
Rest ~2min btw sets

• 1 set of 8 scapula pulls (from hanging, retract shoulder blades down and back with minimal elbow bend and lower back to full hang with control)

• 3 sets of chin-ups (3-5-6 reps)
  
  *If no rings are available, use an over/under grip (1 hand over, 1 under) and switch to 4 sets of 4 reps, alternating which hand is which from set to set

• 1 set of dead hang (5B)

Cool-down

• 5 deep breaths in crab bridge stretch

• 1-2min arm / body shaking and/or 5min walk