Warm Up

500m Row

Stretching & Mobility Work: 

5 Handstand PushUps or Holds

10 Goblet Squat Hold

15 GHD

20 Push Ups

25 Sit Ups


Overhead Squat

15 mins to find 1 Rep Max



Thruster (115/80)

Chest to Bar Pull Ups

Right into 15-12-9

Burpee Box Jump (24/20)

Squat Clean (115/80)

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