3x20reps of each: Banded Face Pulls & Banded Pull Aparts (palms up)

5rds – 10sec ON/20sec OFF Kipping practice on bar or rings, working big arch/hollow positions

Then,

10, 8, 6, 4, 2 (12min time cap)

HSPU

Pull-up

1-Leg SQ

*Goal to pick a technical but difficult version of each movement for yourself.

Then,

5rds – 45sec ON/15sec OFF Weighted Planks (45/25)

“By working faithfully eight hours a day you may eventually get to be boss and work twelve hours a day.” -Robert Frost