Warm-Up
2 rounds of
5 squats to bootstrappers
10 push-ups

2 rounds of
5 dolphin push-ups
10 squats

2 rounds of
10 PVC dislocates
10 jump squats

2 x 1 minute Partner PVC shoulder opener stretch each

Strength/Skill
12 min unbroken HSPU Ladder* (add an additional HSPU each minute, restart @ 1 after any failed or broken set)
*scale to 1 wall walker on the even minute, 5 knees on box push-ups on the odd minute

Met-Con
5 Rounds for time of
12 DB Snatch (Alt hands each rep)
6 Ring Dips*
*scale to 6 dips with hands on a box)