Warmup
Shoulders, ankle, hips.
Strenght
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents (scaled 4reps – from floor to standing).
Station 2 – Strict Handstand Push-Ups x max unbroken reps (scaled – handstand to wall).
Station 3 – Alternating Pistols x 20 reps (scaled – with rubberband).
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Wall Ball Shots (9/6 kg)