Strength:

1RM Bench press

– 20’ to establish 

Conditioning:

12’ EMOM

1. Ring push ups
2. Handstand walk 40’
3. 1 legless rope climb

Accessories:

5×5 push press 

3×8 barbell JM press

1xME ring muscle ups or 3xME pull ups/ring rows followed by 3xME dips/ bench dips

1xME bar muscle ups

4xME parallette L sit hold

Cardio:

For Time:

20’ AMRAP

250m ski

10 handstand push ups

15 strict hanging leg raises