2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Barbell prep, 2 rounds @ empty barbell
5 Strict press
5 Front squats
5 Hang power clean
5 Push presses
5 Thrusters
+
Build to workout weight for thrusters
* Practice few sets of other movements between thruster sets as you build up
+
@ workout weight
3 Thrusters
3 Strict pull-ups
3 Bar-facing burpees
10/7 (cal) Air bike
25’/7.62m Handstand walk
10 GHD sit-ups