warm up, 2 rounds of
6-8 faulse grip pull ups
4 wall climb
15 hollow rock
15 superman rock
1 . min 0-2, 1 max rep effort hspu or max metres handstand walk or max sec handstand hold,
min 2-4, 1 max rep effort ring muscle up, scale: max rep dips
min 4-6, 1 max rep effort bar muscle up, scale: max rep box muscle up
repeat one more time from 6-12 min, compare reps
2 . 2 rounds of
500 m run
25 pull ups
50 push ups
75 air squat
time cap 14 min
