Part 1:
5 Sets
Max Rep Strict Pull Ups OR Barbell Rows OR Ring Rows
Max Effort L-Sit
*Rest 1-2 Minutes between sets
Part 2:
12 Minute AMRAP
12 Box Jumps (24/20)
9 KB Swings (53/35)
6 Strict Press (95/65) OR Handstand Push Ups
Part 1:
5 Sets
Max Rep Strict Pull Ups OR Barbell Rows OR Ring Rows
Max Effort L-Sit
*Rest 1-2 Minutes between sets
Part 2:
12 Minute AMRAP
12 Box Jumps (24/20)
9 KB Swings (53/35)
6 Strict Press (95/65) OR Handstand Push Ups