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
Strength
3 stations
3 rounds: 1 min each, no rest
Push press with barbell
Ring rows - feet elevated if possible
Strict pull ups
WOD
12 min EMOM
10 KB swings
10 squats
10 push ups
Post
20 hand stand push ups, focus on quality, or 20 strict pull ups with 3 sec lower, or both