Warm-up
Grab a box + Barbell
10 Cal Strapless Row
10 Box Jump & overs
10 Step Ups (each leg – with barbell)
10 Pike Push Ups
10 Bulgarian Split Squats (each leg – with barbell)
Repeat – Add weight
– Mobilize Squat Position
Strength
Spend 20 Minutes working up to a 1RM Back Squat
WOD
5 Minutes of Rowing
4 Minutes of Box Jump Overs/Toes to Bar- Switch every 10 reps
3 Minutes of Muscle-ups
2 Minutes of Pistols
1 Minute of Strict Handstand Push-ups
Sub strict pull-ups for muscle-ups if unable to complete