Spend 12 Minutes recovering Hips, Quads and Hamstrings (banded stretches, foam rolling, lacrosse)
2×10 single arm ring row (each)
Follow faster up/slower down tempo (lift fast, lower slower).
5×10 Kip Swings (Practice staying “long”, midline tight, and shoulders loose)
10 Thrusters AFAP (65/45)(45/35)(35)
15sec Handstand Hold
AFAP: As Fast As Possible. Work on quick transitions from the barbell to the wall.