Warmup3 rounds,
20 calorie row
10 burpees
Skill
Level 1
4 rounds
5 strict dips on static bar
5 strict pushups
1 muscle up progression.
Level 2
4 rounds.
20 second handstand hold
5 strict HSPU
10 second handstand hold
Max reps kipping HSPU
Strength
3×5@80% back squat
Conditioning
8 min cap
21-15-9
Deadlifts (315/225)
Box jump (30/24)