WARM UP:

Tabata

L-sit hang

MOBILITY:

Thoracic extensions

Groin terror

Front rack neck opener

MOTOR CONTROL:

EMOM for 8mins 3 Jump squats@50%

WOD:

30 Handstand push-ups
50 Good mornings 20/16kg
30 Toes to bar
30 Deadlift 100/60kg
30 Push press 50/35kg
50 Kettlebell swings 24/16kg
Run 800m
10 Muscle-ups