Bodyweight Strength
For Quality: E2MOM for 24 minutes (3x through)
1- Supinated Grip Ring Rows x 12-15 reps
2- Wall-Facing Handstand Hold x 45-60 sec (or 2x 20-30 sec)
3- Parallette Shoot-Throughs w/ Push-Up & Dip x 6-8 reps
4- Rope Climbs x 1-3 reps (Legless or Regular)
Conditioning
For Time:
100 American KB Swings
Rx: 53/35
Rx+: 62/44
Perform 10 Air Squats every time you break
Cool-Down
Barbell Forearm Smash (details in Wodify)