A: 2 Sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 Seconds

30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 Seconds

Reverse Grip Push-Ups x 10 reps @ 2-1-1-1
Rest 15 Seconds

Single-Arm Kettlebell Ring Row x 5 reps each arm @ 2-1-1-1
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest as needed

B: Amrap 4 min:
1 Rope climb
2 Pistols
3/3 Single arm Dumbbell Overhead squat

C: Amrap 4 min:
10 Pull-ups
15 Jumping air squats
20 Mountain climbers

D: Amrap 4min:
9 Strict ring dips
12 Handstand shoulder touches (or from feet on box)
15  Sec L-sit in rings or on boxes

Accessory Work:
E: 30 Sec hang in false grip on bar, rest 1 min
X 3 Sets

Shoulders and Hamstrings