3 sets with 5 reps

-Strict press (from floor)

Use a weight that you can do at least 7 reps with


2 rounds for time. TC 16 min

-300m row
-30 Toes to bar
-20 Handstand push ups
-20 Burpee over rover
-10 Chest to bars
-100 Double unders

L1: Strict HSPU, Bar muscle ups
L2: RX
L3: 10 toe to bar, pull ups, 50 double unders
L4: 20 Hanging knee raises, push ups, ring rows, single unders