A.
Dynamic Stretches
B.
2 Rounds
30/30 second single arm handstand hold
1 minute single leg wall sit
1 minute single leg wall sit
1 minute dip hold
C.
16 Minute Clock
1st minute: 12 burpees
2nd minute: 18 box jumps
3rd minute: 24 push ups
4th minute: 30 air squats
D.
3 Minute Max
Strict wall ball shots
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.