10 rounds of 3 reps, strict pullups as heavy as form allows.

1)
Strict Pull-ups: 2 x max. Rest 1:30
Option: Partner or Self-Assisted Pull-up

2)
Handstand Push-up: 2 x max. 1:30
Option: Box Pike or Pike or DB Shoulder Press with a weight that allows 5-10 reps on the first set

3)
Strict Chin-ups: 2 x max. Rest 1:30
Option: Partner or Self-Assisted Chin-up

4)
Push-ups: 2 x max. Rest 60-90s
Option: Incline push-ups at an angle that allows 10-20 reps on the first set

For time:

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Handstand Push-Ups

( btw every set you must come down of wall )

TC 10

5 min Foamroll
4 min any machine
3 Rounds:
30s Side plank ( each ) + 15s push ups + 15s mountain climbers
1:00 + 1:00 Banded lat Stretch
5 GM
5 BS
5 Elbow Rotations
5 Press
5 DL
5 FS

Then:

1:00 Max Empty BB press
1:00 Superman Hold

30 min PK
600m jog
600m bike
10+10s copenhagen plank
30 s ABH
30 s HBH
10 box step overs
30s+30s side plank

3 rounds for time
15 HSPU
400m Run
15 T2B
300m Run
15 Box Jump Overs 60/50cm
200m Run

AMRAP 12:00
250m Row/Ski/500m bike
15/10 Hand Release Push-ups
30 Meter KB Front Rack Carry @24/16kg
Goal: 4+ rounds

Rx+: 5-10 Strict HSPU

TOES TO BAR / TOES TO RINGS

EMOM 9
1. Kipping between bands x 5-10
2. Knee raises with box x 3-10
3. Toes to bar/ rings x 3-15

For Quality 4 rounds
1 rope climb/ legless/ 2 rope descent
12 DB floor press
20 hollow flutter kicks

Find shoulder press 5 RM

Hollow Rocks: 4 x 20s on/10s off
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)