Strength

find max strict pull ups/ ring rows (can switch grips)

max push ups (no resting in downward dog)

max air squat sit/walls sit

 

met con

5 rounds

15 reps 5 jumping lunges 5 air squats 5 jumping squats

15 ghd sit ups

15 wall balls

5 burpees

10 Cossack squats (side lunges/squats(