Warm Up

4 mins on a machine
KB walks
1 min each suitcase carry L/R
1 min front rack L/R
1 min over head walk


3 stations
3 rounds: 1 min each, no rest
Push press with barbell
Ring rows - feet elevated if possible

Strict pull ups


12 min EMOM
10 KB swings
10 squats
10 push ups


20 hand stand push ups, focus on quality, or 20 strict pull ups with 3 sec lower, or both