Fitness

4 sets of:
10 Back Rack Lunges + 20-30sec Handstand Hold
Rest 90secs

Complete as many rounds as possible in 12 minutes of:

Buy in: 350m Plate Carry 10/5
—then–
3 Pull Ups
3 Shoulder to Overhead 45/30
6 Pull Ups
6 Shoulder to Overhead 45/30
9 Pull Ups
9 Shoulder to Overhead 45/30
12 Pull Ups
12 Shoulder to Overhead 45/30..etc

Performance

Back Squat
2-2-2-2-2 @70%

Strict Pull Ups or False Grip Ring Pull to sternum
3 x 5

Complete 3 rounds for time of:

400m Run
18 Kettlebell Swings 32/24
12 Burpees (6 inch Target)