5/30/24 back squat/ strict press

Warm up

30 second handstand hold

30 sec wall sit

30 second active hang

then

3 rounds

5 barbell clusters

3 negative chin ups

Strength

Back squat-build a heavy 5

Then

4 rounds

3 back squats

2 wall wall walks

Max chin ups

Strict press -Build a heavy 5

Then

4 rounds

3 strict presses

5/5 Bulgarian split squat

7/ single arm rows