10 Burpees

Shoulder activation (bands)

T-pushes (each arm)

Handstand holds/lowers

Shoulder activation on rig


Strength Development:



5 sets @ 2 minutes


·     1st Min: Strict Pull-ups

·     2nd Min: HSPU’s


Pick a scheme and maintain it across all 5 sets




16 Minute EMOM



·    1st Min: 10 Toes-to-Bar

·    2nd Min: 15 KB Swings


Scale numbers to ensure you rest between each round and maintain across all rounds