Barbell

EMOM 8:
1 Squat Clean

Increase weight with each successful rep, building to a heavy single.

 

Metcon

Three rounds for max reps:
90 seconds to complete 9 Burpee Box Jump-Overs + Max Reps of Handstand Pushups
Rest 30 seconds
90 seconds to complete 9 Burpee Box Jump-Overs + Max Reps of Pullups
Rest 30 seconds
90 seconds to complete 9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Score the total number of reps of each movement across all 3 rounds.

 

Mobility

Banded Shoulder Mobility – Trainer’s Choice