- RX -
5 rounds for time:
15 chest-to-bar pull-ups
25-ft handstand walk-

INTERMEDIATE -
5 rounds for time:
10 chest-to-bar pull-ups
1:00 handstand walk attempts

- BEGINNER -
5 rounds for time:
15 jumping chest-to-bar pull-ups
:30 piked/plank shoulder taps

2:00 cardio machine of athlete's choice

AMRAP 6:
20 jumping jacks
10 single-arm DB presses/arm
10 scap pull-ups
5 burpees

2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch

5 rounds for time:
15 DB renegade rows (35/50 lb)
25-ft handstand walk
- Use two DBs.