Warm-up

Strength:

Find a partner, share a barbell, and start on opposite movements.

Every Minute on the Minute x 10min

Even: Tempo Front Squat x 3 reps @32X1

Odd: Strict Supinated Grip Chest to Bar Pull-ups* x 5-8 reps

*The main focus is opening up the chest and getting it to touch the bar on each rep. So, find a modification that allows you to get your chest to the bar every single time. i.e. rack rows or bands

Conditioning:

Every Minute on the Minute x 12min (4 sets) of:
Station 1: Strict Handstand Push-ups x 45-50% of Max Reps
Station 2: Double-under Variation (Regular, Heavy, Drag) x 50-60% of Max Reps
Station 3: Toes to Bar x 45-50% of Max Reps