A. Straight arm pressing strength EMOM for 10 rounds:
Minutes 1-6: 20-30 sec of shoulder taps (ideally in a handstand or wall walk position, but scale to a plank or pike position if needed)
Minutes 7-10: 10-30 sec L-sit (scale to tuck) hold on parallettes, boxes, or on the dip bars.
Then: 3 max effort sets of parallette push-ups. These can also be done on dumbbells. The goal is to move through a bit longer range of motion.
B. 8 minute AMRAP of:
6 power cleans (135/95)
6 front squats
6 bar hop burpees.