WARM UP
4mins
10 Windmills
10 Single leg deadlift
MOBILITY
Hipster glide
Peanut crunches
Overhead hang
Shoulder trigger
STRENGTH
Push press 5×5
SKILL
5min EMOM
5 Kipping hand stand push ups or
30sec on 30sec off hand stand hold
WOD
10min AMRAP
Row 1.5km
As many burpees as possible in the remaining time
COMPETITORS
- Snatch 55-60%
- Power clean 55-60%
- Push press 55-60%
- WOD – 90% intensity