Health, Fitness & Performance:
A. 3-4 sets:
1 Wall Walk In + 8-10 wall facing shoulder shrugs + 1 Wall walk back out
Face Pulls on Rings x 6-8 reps or muscle up
B. Spring Leaning Benchmark: “Cindy”
20 min AMRAP:
Pullup x 5
Pushup x 10
Squat x 15
* scale movements as needed i.e. ring rows or banded pullups and elevating hands for pushups, and remember that reps can be scaled to 3, 6, 9 or 4, 8, 12, but make sure to write down all the details and modifications if you are doing the Spring Leaning Challenge so that you can reproduce the same workout at the end of the challenge
C. Scorpion 10 reps per side, take one breath per rep.

Powerlifting:
A. Zercher Squat 25mins of triples
B. DB Clean and Press 20mins of singles
C. Chin Ups 6×6
D. Barbell Shrugs 15, 12, 10, 8, 6, 6