Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Muscle-ups, Handstand Push-ups, Runs
As many rounds as possible in 10 minutes of:
5 Handstand Push-ups
200 m Run
Post total rounds.
Sccale: MU to 3 Ring Dips or 3 Jumping MU (minimize jump, focus on Dip). Scale: HSPU to pike off box/floor or strict press KB/DB.
Plank Hold : 2x Max Hold
Plank Hold 2x Max Hold
Rest as needed between efforts.