Warmup: ROM, dynamic stretches, 5 tuck to handstands, hold each handstand 10-30 seconds. Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% 1RM WOD:  21-15-9-15-21 Back Squats (95-135/95-65#) Barbell Step ups (each leg) (use the same bar as your BS) Cooldown:  100 sit ups, roll and stretch