STRENGTH
Barbell Cycling
DB Hang Clean and Jerk
11-9-7-5-3
Gymnastics Focus
Push Up Negative
5 x 3 to 5 reps (3 count decent)
CONDITIONING
Five Rounds for Time
12 Box Jumps (24/20)
9 Deadlifts (185/125)
6 Strict Handstand Push Ups
Scaled version: Step Ups, DL (135/95), Kipping or Push Up
Foundations version: Plate Step Ups, 3 Inch Worms, 6 Plank Jacks
Home version: 12 Lateral Hops over Line, 12 Reverse Lunge Steps, 6 Kipping
CORE/MOBILITY
1 Min Lying Side Twist
:30 Bowler Stretch