Warm up
30 second L hang
30 second handstand hold
30 seconds wall facing squat hold
Then
3 rounds
3 weighted or negative pull ups
6 wall facing squats
9 inch worm push ups
Strength
Front squat 3x4
Barbell row 3x4
20s
Back squat
Strict press
DB row
Extra
Alternating guerilla rows 3x12/12
Knees over toes split squat 3x12-15
GHD sit ups 3x10
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