Squat
E2MOMx3 Front Squatx3

15 Mins working on Handstand progressions
Wall support
Wall climbs
Handstand walking

Squat clean 3-3-3-3-3

Clean EMOM
3 reps @ 70% of previous

Beginner 5 reps @70% of previous

1. Agility Ladder (trainers choice)
2. DB Curl to Press (30lb guys/15lbs ladies)
3. Slamball Shuttle (continuously shuttle slamball from cone to cone. Have to put down and pick up every length)
4. Extended Plank Hold (hold the whole time)

Round 1: 1 min per station/ 15 sec transition
Round 2: 2 min per station/ 25 sec transition

Score is # of slamball lengths + curl to press reps. Subtract 3 reps every time you hit the agility ladder and/or rest on the plank hold

15 min circuit

18mins

Amrap 15
15 Wallballs
30 Abmat sit ups
10 Burpees

AMRAP 7

6 box jumps 30/24"
6 HR burpees
6 over head squat 20/15kg plate

Weighted pull ups 4x3x70%

Clean: 3x3

4 Rounds of
2min ON/1min OFF
Continue where you stopped

10 Power Snatches
10 Overhead Squats
10 Thrusters 42,5/30kg