A. Strict weighted pull ups, strict weighted handstand pushups, strict weighted pistol.  Work up in singles to a heavy lift for each one.  Try to finish with 90% 1RM.  You may try for a PR if you are feeling good.

B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood).  Do maximally powerful sets of 5 reps on the minute for as long as you can pass the talk test (full sentence right before the next round).

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