Band front shoulder stretch (band to pullup bar, face away from bar holding band)

Warm Up X 2

Run a short lap, 10 duck walk steps, 10 overhead squats, 10 jumping pull ups, 2 Samson stretch


Handstand and or Muscle Up skill work x 10:00


4 rounds for time:
Weighted lunge up and back
15 box jumps (full extension at the top, step off)
5 strict chin ups

Rest 3:00

5:00 for rounds:
20 double unders
5 burpees

Intermediate and On-Ramp - Ask