Warm up
30 second L hang
30 second handstand hold
30 seconds wall facing squat hold
Then
3 rounds
3 weighted or negative pull ups
6 wall facing squats
9 tempo push ups
Strength
Superset
Front squat 3x4
Barbell row 3x4
20s
Back squat
Strict press
DB row
DB bench press
Conditioning
30 pull ups
30 barbell thrusters 45/33
30 knees to elbows
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