50 Strict Handstand Push Ups On Cadence 5 Reps Every Minute For 10 Minutes Then 30 Muscle Ups On Cadence 3 Reps Every
5-5-5-5-5 Back Squat 5 x 8 DB Bench Rows Per Arm Between Sets Then In Partners, For Time (20 Minute Time Cap)
8 x 2 Power Clean (65-75% Of 1RM) 3 x 500m Ski Erg Between Sets Then 12 Minute AMRAP – 3 Power
7 x 5 DB Strict Press Max Height Box Jump Between Sets Then “15.5 In Reverse” 9-15-21-27 – Cals On Rower
5 Rep Max Overhead Squat Shoulder Mobility Between Sets Then 3 Rounds – 10 Power Snatches @ 135/95lbs – 400m Run
3 x 3 Dead Lift Accrue 15 Bar Muscle Ups And 15 Ring Muscle Ups Between Sets Then 5 Rounds (20 Minute
3 x 10 Strict Press 5 x 8 Pistols Per Leg Between Sets Then In Partners, 5 Rounds Each Of – 10