Kettlebell Swings
Push-ups
Box jump-overs (24/20)
Pistols
Plank Hold (weighted if possible)

– Complete all 8 sets of one exercise before moving on to the next.

3 sets, not for time

Muscle-ups x 3-5 reps
– Modify to tempo ring dips, pull-up negatives or turn-over drills

Handstand walks x M.E. walk (or 60 seconds)
– Modify to handstand holds, box walk-arounds, or wall-walks

GHD sit-ups or weighted medicine ball throw sit-up x 15