*Work up to 3 heavy sets. You can do all 3 sets at the same weight or add a little weight each set. You should have plenty of time, about 25 minutes for this.
Strict Pull Ups
*Superset this with bench press. Do 5 Strict Pull ups after EVERY set of bench press including warm up sets. If you can, work up to adding some weight to your pull ups.
AMRAP 20 min:
20 Med Ball Cleans 20/14
30 Box Jumps 24/20
40 Russian KB Swings 55/35
50 Ab Mat Sit-ups
ACCUMULATE 2 min of handstand holds or planks. Or practice handstand walking. Take as many breaks as needed, but a total of 2 min of work.