Tabata midline, 2 rounds, as a part of warm up
Other side hold
Alternate between these 4 positions during 1 round of Tabata
Strict barbell press 10-15min
Work up to a weight you can strict press 5 reps and do a total of 3 sets on that weight.
3 sets with 3 reps seated dumbbell strict press, pick a challenging weight.
In 11 min do
Remaining time: max rep handstand push ups
L1: HSPU in a 90x60cm box
L3: HSPU from box
L4: Hand release push ups