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).
A. 53-70-70-80-90-80, 10-10-16-16-20, 10-16-16-20
B. 20 minutes