Warm-up
3 rounds:
• 5 Burpees
• 10 Air Squats
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 PVC Passthroughs
3 rounds:
• 20 sec Handstand Hold
• 20 sec Squat Hold
Strength
8 min EMOM:
• 3 Back Squats
Start at 55% of 1RM and then try to increase weight each minute to finish as heavy as possible.
Conditioning
10 min AMRAP:
• 15 Box Jumps 24/20”
• 10 Squat Cleans 135/95#
• 5 Handstand Push-ups