3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating single-leg v-ups 5 slow & controlled ring rows w/a pause at the top 15:00 to build to a tough squat clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or

For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: :15-:30 2-arm active hang from bar, L-hang, or toes-to-bar hold (can also progress through each during each round) 2nd: :15-:30 freestanding handstand hold or