5-3-1 & BBB 6

500m row
Shoulder mobs
Hang from bar for 1 min
Handstand practice

WOD:

Superset press and muscle-up

Shoulder press
5@65%, 5@75%, 6@85%
50kg-55kg-60kg

Muscle-up
3-3-4-3-2

Pull-up (supine grip)
10-8-6-6