Warm up
2 rounds
1:00 Row
1:00 ski
3+3 lunge elbow to floor strech
3 inch worm with push up
10 scap pull ups + 5 kipping + 10 ring row
:30 HS HOLD

then we do 2-3 sets of
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up