A. Back Squats
If you have squatted two days IN A ROW, do handbalancing.
B. Rowing Sprints
Row 45 sec AFAP
Rest exactly 20 sec
Do AMRAP Pseudo Planche Push-ups or Pseudo Planche Ring Push-Ups in 30 sec.
Rest 3 min.
If you do not have a push-up, go to your 1RM for the day, add height.
Regular push-ups if you do not have 10 perfect unbroken push-ups.