Crossfit
A) 5×5 back squat @ 70%.
Superset with 4x 30 second weighted elbow plank
B) 12-9-6
ring MU
pistols (per leg)
After each round 50ft handstand walk
*Scale MU to 2xCTB pullups
*Scale HS walk to 20 shoulder taps
*15 minute time cap
Rx-Plus
12-9-6-3 rep scheme