Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

A.
Three sets, for times, of:
Handstand Walk x 50 feet
Rest 60 seconds

If you don’t have HS walks, do:

2 sets of:

Wall Climbs x 3 ascents
Donkey Kicks x 15 reps

B.
Every 2 minutes, for 12 minutes, complete (6 sets):
Front Squat x 3 reps

C. For time:

60/40 cal bike

30 deadlifts 245/165

15 bar muscle ups or C2B pull-ups