Establish a 1RM Strict Press
Then
3 Rounds For Time
Run 800 Meters
20 Strict Handstand Pushups
Optional Work
Build To a Heavy 5-Rep Bench Press
Pause for 3 Full Seconds W/Bar At Chest Under Tension Each Rep
Then
3 Sets Ring Dip x 5-12 With 2 Seconds Pause
At Both The Bottom and Top Support
Rest 60-90 Seconds Between Sets
