A. 4 sets

A1. Banded Hinge x10

A2. MB Hang to triple extension x5

A3. Hang Power Clean x5 (3s pause in the catch) - ascending weight

B. 10:00 AMRAP

1 Rope Climb

5 Wall Walks

10 TTB

15 m Handstand Walk

17.30 Gymnastics

A. Front lever:

5x10sec. FL progression hold

B. For quality:

10-8-6-4-2

Box jump over + FWD roll

5-4-3-2-1

Wall walk + Neg. HSPU(Chest-facing-wall, 3sec. descent)