MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

1 SQUAT

21min EMOM

A) 1st- 3 Back squats 85-90%
2nd – Wall climb + 10 shoulder touches
3rd – Rest

B) 1st- 3 Back squats 85-90%
2nd – 10-15m Hand stand walk
3rd – Rest

C) 1st- 3 Back squats 85-90%
2nd – 10-15m Hand stand walk + 1 Hand stand push every meter
3rd – Rest

2 CONDITIONING

For time
100 Kettle bell swings 24/16kg
50 Box jumps 24/20″
25 Toes to bar

OPTIONAL EXTRAS

Programmed work or

Strict pull ups 4×6 Max hold over the bar on the last rep

Image credit mirror.co.uk