Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm

Pre-mobilty: Anterior compartment smash x 2 min each
Health and Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Stationary Dips on rings or matador x 15-20 reps @ 1111

Station 2 – Handstand Hold x 45-60 seconds

(perform with nose to wall if capable of doing so)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B. Three rounds for time of:

Assault x 0.5 miles

10 Handstand Push-Ups or L-sit Press

10 Pull-Ups

20 Alternating Cossack Squats with Kettlebell Goblet Hold
Classic: 
A.Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Pick your progression of Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters or use partner assist or Handstand Wall Runs if you don’t have handstand walks yet

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B. Three rounds for time of:

Assault x 0.5 miles

10 Handstand Push-Ups

15 Chest-to-Bar Pull-Ups

20 Alternating Pistols
Or follow Health and Fitness

C. Mobility = Foam Roll