- RX -
AMRAP 7:
Max bar muscle-ups
- Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.

- INTERMEDIATE -
AMRAP 7:
Max jumping bar muscle-ups
- Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.

- BEGINNER -
AMRAP 7:
Max jumping pull-ups
- Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.

2 sets:
5 inchworms
10 push-ups
:20 hollow hold

1 set:
:20 pike handstand hold (box or floor)
:10 partial wall walk hold
:10 stomach-to-wall handstand hold
:10 back-to-wall handstand hold

Pre-workout:
EMOM 8:
:10-:20 handstand hold
 

2 sets:
1:00 child's pose
10 scap pull-ups
- Hold the top of each scap pull-up for :01.

AMRAP 7:
Max double-DB snatch (35/50 lb)
- Perform 6 burpee broad jumps (3 ft) at the start of each minute including the start of the workout.