Front Squat 2-2-2

Then:

15 min Ladder increase by 1 rep on every movement each Round

Rope Climb 18′ start with legless if you can

Strict Handstand Push-up (scale up by doing a deficit HSPU) If you NEVER get upside down practice a Handstand Hold for 10 sec increasing 10 sec each round

Broad Jump / Click here to watch video