• Run: 2min

• Calf stretch (hands on wall): 30sec / side

• Wall tibialis raises: 20x

• Prone Y, T, W: 10x each (Y x 10 -> T x 10 -> W x 10; tap floor btw reps, pause 1sec at the top of each rep; focus on using upper back and rear delts)

• Split squat (kneeling version): 30sec / side

• Hang: 30sec

• Bodyweight squats: 5x (5sec holds at bottom of each)

EMOM ring rows (rings set at 7.5/9) + bodyweight squats:
*RING HEIGHT ADJUSTMENT: set the rings at a height where your back will come near (~3-6”) the floor but not quite touch at the bottom of each rep

• @ 0-1-2-3-4min (all sets are the same)

  • 10 bent-leg ring rows

  • 6 squat JUMPS (less emphasis on maximum height than on a smooth landing that softly absorbs the impact as you lower straight into the next rep; squat to roughly 2/3 usual depth)

  • RECORD FINAL SET OF BOTH

5 sets of ring pull-ups (pronated grip) and Bulgarian split squats (ring version):
*On BSS, make sure to (1) keep tempo slow and smooth throughout for best loading and balance, (2) keep ~90% of weight on front foot, and (3) get as deep of a knee bend as possible on front leg without lifting heel (note: it’ll be easier to go deep if you allow the ring to move backward a bit on the descent).

• @ 12-15-18-21-24min:

  • Pull-ups: bodyweight x 6-6-6-6-6

  • BSS: bodyweight x 6-7-6-7-6 (set ring to 11.5/13)
    *Ring adjustment: set ring to ~6-9” from the ground

  • RECORD FINAL SET OF BOTH

3 sets of pseudo muscle-ups (PMU):
*Rings set at 5.0/6.5

• 30min: PMU x 8 (control negatives)

• 34min: PMU x 1, as slow as possible (count to metronome to track time; GOAL: single rep in 30sec+)

• 38min: PMU x 1, as slow as possible (log time on both slow sets in submission form below)

Chest-to wall (or chest-to-tree) handstand leg switches:
*Progress goal: increase “hover” time during switches (at 25sec into this video is a good example)

• 3 sets (@ 42-45-48)
  *No need to time, just keep going on each set until you reach RPE 7-8

• RECORD ANY SET

• Hang: 45sec

• Jackhammer: 10 breaths

• Walk: 5min+