Static Shaping: Cap 10:00
Accumulate
1:00 Perfect Plank
20 Arch Rocks
1:00 L-Hang/Hollow Hang
20 Arch Rocks
1:00 AMRAP T2B
Strength: Cap 20:00
Strict Press 3×5 (add 2.5kg to last set)
-Between Sets-
3×60% Strict Pull-ups (60% from Sunday warmup max rep set)
-2:00 Rest-
For Time: Cap 15:00
18-15-12-9-6-3
Pull-ups
Wallball Shots 10/6 kg
Burpees