4 Rounds for Quality:

3 Strict Handstand Push Ups

4 Bench Press

5 Double Dumbbell Seated Strict Press

6 Strict Pull Ups

Rest 2 Minutes

You can alternate rounds with a partner, but this is for QUALITY!  For the 3 Strict HSPU, you can do 3 Negative HSPU and try to control the decent for 3-5 seconds.  If you can’t kick up on the wall yet, do 6 PERFECT Push Ups.  For the bench press and strict press, pick a weight you can go unbroken every set.  The pull ups should be an unbroken set of 6 so use a band if you need.  If you’re really good at strict pull ups, you can do them weighted.