A) Deadlift 4x6 (4 sec count an inch off the floor before extending),B) Hand Stand work and Ring holds for 10mins (add knee tucks and leg extensions) C) AMRAP Over 3 rounds of 3mins on, 1min off 6 Renegade Rows (3 each side) 20/15kg, 8 Dumbbell Press Ups, 12 Air Squats 6 Dumbbell Power Cleans, 8 Dumbbell Thrusters, 12 Air Squats