LIFESTYLE
In pairs, work through:
8 Chin Up; 3 sets
8 Good Mornings; 3 sets
8 Bent Over Rows; 3 sets
8 Stiff Leg Deadlifts; 3 sets

Progressive load on barbell
Complete 8×3 chin-ups then move onto 8×3 good mornings etc.
One work, one rest

3 rounds for time of:
20 Pull-ups
20 Box Jumps, 24/20
50 Air squats to MB

PERFORMANCE
3 rounds for time of:
12 Chest-to-bar Pull-ups
12 Box Jumps, 24/20

21-15-9 reps, for time of:
Strict Handstand Push-up
Toes to bar

Every 1 min for 14 mins, alternating:
12 Overhead Squats, 42.5/30
12 Bike/Ski/Row Calories AFAP