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

WORKOUT OF THE DAY