This workout will conclude Week 1. As you can see, the reps/set are much higher, therefore you will need to stay in the 50-65% range for the sets. Going any higher and you will sacrifice form and risk injury. Get some good recovery this weekend to prepare for Week 2.
Dynamic warmup (10 min)
KB RDL - 4x12
KB Snatch - 3x15/arm
Seated Row - 4x15
BB Bench + Push-up - 3x12 + 10 Push-up/set
Standing Single Arm DB Press - 3x12/arm
Assisted Handstand - 5x :45 hold; :30 rest/set
Pull-up + KB Swing + Sit-Up - 10 min AMRAP; 3 PU + 6 KB Swing(3/arm) + 9 SU.
Static stretch (10-20 min)