Warmup
Run the Long Block
Gymnastic Drills

Strength
5×1 Press (90%)

Conditioning
3-5 Rounds for Quality
3 RKC Turkish Getups per side (increase weight each set)
Max Handstand hold (up to 30 seconds)*

*If you can easily hold a handstand against the wall for a minute, then attempt your handstands in the middle of the room.