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

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