Strength
Back squats
5-5-5-5-5
Note: Build to max
METCON
For time:
15 pull ups
50ft handstand walk
15 chest to bar pull ups
50ft handstand walk
15 bar muscle ups
50ft handstand walk
*Handstand walk are 25ft with must be 5ft increments
Target intent: 10min
Note: This is an advanced workout, scale accordingly. Pull ups/muscle ups can be ring rows or jumping pull ups. Handstand walk can inverted hand releases, around the world or bear crawls. Those are just options and not limited to
Accessory work
Shoulder of steel
Kettlebell press 3×10
Weightlifting
30 barbell or very light weight hip cleans
Gymnastics
L-sit hold 3xmax
Core
15 strict toes to bar