A) (3-5) Supinated Ring Pull up with a pause at top, rest 1:00
10 Plate Handstand Weight shifts (scale: On box, 20 shoulder taps)
rest 1:00-1:30 x 3-4 sets

B) 3-4 reps of complex 2 Kip swing +1 Pull Up +1 C2B, rest 1:00
(3-5) Tempo Dips @22X2,
rest 1:00 – 1:30 x 3-4 sets
**Scale pull up complex using a box

C) 3 rounds For Time
50 DU (100 Singles)
20 Med Ball Clean
15 HSPU

D) Core/Accessory
20 Banded Glute Bridge , pause at top
10 Eccentric Weighted Sit up, rest 1:00 , slow lowering
x 4-5 sets

E) Armor
600m run
8 pikes on rower + 10 sec hold in pike position
rest 3:00 x 4