STRENGTH
Every 1:30 x 12
3 Box Back Squats (Slightly Below Parallel)
Start with 50% and build to 70-75% of Back Squat

METCON
EMOM x 6
30% of Max HSPU
Should be 35% of Max HSPU, for example: if your max is 3, do 1

Rest 1:00

EMOM x 6
35% of Max Kipping Pull-ups

SCALED
EMOM x 6
5/7/9 Deficit Pike Push-ups/Pike Push-ups/Deficit Push-ups

Rest 1:00

EMOM x 6
5/6/7 Ring Rows + 5 Kip Swings

ACCESSORIES
3 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold