A. 5 Rounds For Time of Wall Ball Shots, Devil's Presses, Dumbbell Hang Squat Cleans, and Toes to Bars

20 Wall Ball Shots
10 Devil's Press
8 Dumbbell Hang Squat Clean
10 Toes to Bar

A. Handstandwalk

15 min - 2-5 Reps each set
Alternate between:

A - HSPU Progression:
1. tripod
2. ecc into tripod
3. hip extension on wall
4. single reps

B - Kip. or butterfly pull ups:
1. beat swing
2. beat swing + kip
3. half reps
4. top down reps
5. singles into multiple reps

Chipper

800m run
20 Pull Ups
15 HSPU
400m run
15 Pull ups
10 HSPU
200m run
10 Pull ups
5 HSPU

TC 15min

A1. Back Squat 7-5-3

7 Back Squat
5 Back Squat
3 Back Squat

Work at 1-2RIR for all sets.

A2. Weighted Supinated Pull-Up 7-5-3

7 Weighted Supinated Pull-Up
5 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up

Work at 1-2RIR for each set.
Scale:
- various banded variations (add small plates if needed to hit the right intensity)
- 5-3-1 negatives with 5sec., 8-12sec. and 15-30sec. ecc.
- double amount of supinated ring rows

B1. Banded Leg Curl 3 x 25-30

25-30 Banded Leg Curl
25-30 Banded Leg Curl
25-30 Banded Leg Curl

Prone position for leg curls. Fast tempo, hip on floor.

B2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

Keep 1-2RIR in every set.

B3. Banded Face Pull 3 x 15-20

15-20 Banded Face Pull
15-20 Banded Face Pull
15-20 Banded Face Pull

1sec hold at peak contraction.