Warm up

3 rounds

5/side plank dumbbell pull throughs

5 groiners

5 jumping good mornings

5 empty barbell hang power cleans

Strength

10 min EMOM:

4 Touch-and-go power cleans @ 70% of your 1RM

Metcon

J.T.”

For time

21-15-9

Handstand Push-up

Ring Dip

Push-up

Scaling options: pike pushups instead of HSPUs

bench/box dips instead of ring dips

EVF360

Part A

14 min AMRAP with ascending reps:

3-6-9-12-15… Double dumbbell front squats

3-6-9-12-15… Double dumbbell burpees

30-60-90-… Double unders

Part B

4 rounds for time:

12 toes to bar

10 burpees

8 box jumps over

6 ring/bench dips