5 Minutes of Ankle and shoulder mobility, then:
2 Rounds of:
10 Tap Swings to a Pike
10 Scap Pull ups
10 Pistols on the rig (5L/5R)
10 Figure 4's on Rig (5L/5R)
10 Single Arm Kettle Bell Press (5l/5R)

EMOM10
4 Strict Hand Stand Push Ups - Even
4 Strict Ring Dips - Odd

2 Minute Rest

EMOM10
6 Toes 2 Bar - Even
6 Pistols - Odd

**** Please scale up or down depending on your proficiency in each movement. Athlete should be working for no less than 20-30 seconds each minute. ****

5 Rounds for time of:
15 Wallball Shots
15 Power Cleans

Cap 16

Competition
Wallballs 20/14, 10/9
Cleans 95/65

Intermediate
Wallballs 14/10, 10/9
Cleans 85/55

Scaled
Wallballs 14/10, 9/8
Cleans 75/45