Mobilize, then:
A.) 3 sets of:
:30 sec nose to wall handstand hold
8 kicks to handstand
Then 3 sets of:
3 reps of Hspu negatives @ deficit
B.) 4 sets of 5 deadlift @ 70% of last weeks heavy single
*deadstop each rep*
C. 4 sets of:
20/15 cal assault bike
12/8 ring dips
*rest :90 seconds between
note: go hard on the bike!