Warm Up: Joint Mobil­ity fol­lowed by
PVC Shoul­der Mobil­ity
3 Rounds of -
12 Shoul­der Shrugs
12 D.B. Over­head Lunges
1 Farmer Walk full gym length

Skill: Over­head Squat

Work: Com­plete for time 4 Rounds of:
10 Bar Fac­ing Burpees
20 O.H. Squats
30 Sit Ups
( m-85# )

3x supersets:
A. Overhead squat x6
B. Hip thrusters w rower x6-10
-rest 2min between supersets

"Annie" for time:

50-40-30-20-10
Double-unders (did double the amount of single unders)
sit-ups

~11:48~

(1) 15ft Rope Climb

Byu in & out: Carry 20kg bag without dropping 800m.
Run 400m, with bag squat reps: 15-17-19-21-23-25-27-29-31-33.

Strict T2B + eksentrinen alas tuonti
30-45s. Sandback carry
Rest ~1-2min...

3 Rounds
15 Hang Cleans (75) 55
15 Burpees

10 Handstand Push-up mod@3 abmats

20 Wallball 20/14 10ft target @16# ball

30 Toes to Bar

40 Power Cleans 135/95

50 Burpees

60 SDHP w/ KB 1.5/1pd

Not Rx due to HSPU...

10 Handstand Push-up

20 Wallball 20 10ft target

30 Toes to Bar

40 Power Cleans 135

50 Burpees

60 SDHP w/ KB 1.5

Really wanted the Rx on this one, don't even care that my time isn't great. First time really getting HSPUs, now on to getting DUs and OHS.

30 Clapping Push Up
70 Hand Release Push Up
40 T2B
60 Sit Up
50 Box Jump
50 Air Squat

30 Clapping Push Up
70 Hand Release Push Up
40 T2B
60 Sit Up
50 Box Jump
50 Air Squat