Nose to Wall Hand Stand Hold x 60 seconds
100m DB Waiter walk + Farmer Carry (one db overhead, one in farmer carry position. Switch arms at 50m mark)
Single Arm Ring Row Hold x 20 reps
*Take a single ring and hold it to your chest with two hands as you lean back into a FINISHED ring row position. Take One hand off and extend out in front of you for a second, while keeping the other hand tight to the chest. Alternate hands for 20 reps.
Muscle Snatch + Vertical Jump with Barbell (3+3) x 3 sets
Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,2,1,1,1
Back Squat + Front Squat (3+3) x 5 sets.
Bench Press: 5,3,1,5,3,1,10.
Perform 5 strict pull ups and 20 jack knives in between bench press sets.