General Warm up:

3 rounds –
5 burpees
5 per leg lateral step down on box (increase box height each round if can)
5 walk out to mountain climber per leg to push-up
10 barbell in rack pull-ups (assist with 1 or 2 legs as needed)

CLICK HERE FOR THE WORKOUT EXPLANATION

A. E2MO2M for 14 min (7 sets)
– 2x backsquats @ 105% of 3RM front squat
+ 1.1 HSPU negative (:03 sec lower).
(Increase or scale depth of lower,
scale to :20 sec handstand hold or
:15 sec pike HS hold with :03 sec lower at the end)

B. Every 2 min x6 rounds (12 min): Athlete’s choice
1 round of “Cindy”
OR 1 round “Mandy”
OR 1 round of “Mary”

Cindy =
5 pull-ups
10 push-ups
15 air squats

Mandy =
5 hand release push-ups
10 pull-ups
15 unweighted alt. box step-ups

Mary =
5 HSPU
10 total alt. pistol squats
15 pull-ups

*Goal is to get done 1 round in 1 minute or less consistently.
Score time per round. Consider choosing based off pull-up endurance.