Paused Front Squat: 6 x 3 @75%, every 90s.

– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock

Optional Accessory:

3-4 rounds, reast as needed:

1) 2+2 TGU
2) 3-8 Chest to Rings Pull-Up
3) 5+5 Loaded Bulgarian Split Squat

RPE 3-4

Max Burpees in 60s

Then,

10 Minutes practice of;
Handstands
and
L-Sit

4 rounds
10 pull ups
10 ring dips
10 T2Bs
10 push ups

Mobility guru Kelly Starrett shows three movements for better shoulder health. Try these out and take them to your regular routine if you liked.

For Time:
30 Clean and Jerks (155/105)
On the Minute:
7 Toes to Bar

For time
4rds
30 DB Snatch alt.
60 DU

Build to a Heavy:
6 Push Jerks + 4 Split Jerks

2-3 rounds
30-40 m front rack walking
60-80m farmers walking
this is with 2 kettlebells.
rest 2-3 min.

Hang Clean + Clean
T&G as long as you can
start 65%