A1: 8 Dumbbell Z presses, rest 30 Sec (dual arm strict press from the seated position and legs in front of you)
A2: 30 Sec handstand with stomach facing wall
X 4 set

Skill Workout: 
B: 4 sets
3 Negative handstand push-ups with 4 Sec down
2/2 Pistols
6 Strict T2B
Rest 1 Min

Workout 2:
C: 4 sets
400 Meter row
8 Deficit Handstand push-ups from feet on box
10 Meter handstand walk
Rest 2 min

Accessory Work: 
D: 200/200 Meter single arm overhead dumbbell walk

Shoulders and Spine