Warm-up: 3 sets 100m run 20 lunges 10 ring rows Back Squat: 5 x 6 @ 60% Chin-ups: 3 x max rep Split Squat: 3 x 5 each leg Handstand Hold/walk/ or HSPU practice 3 sets Metcon: 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (135/85) Goblet Squats (70/53) Knees to elbows/ high knee raise