Monday - Kick the week off

Warm up
10 Standing to hand stands on the wall (or cartwheels)
20 Cat/Cows (yoga move)
10 Side-to-side Neck moves (try to touch your ear to your shoulder, then back)
10 Neck Rotations
10 Crescent Neck rotations (make a giant U shape with your chin)
10 Cs & Ds from the bar (keep it tight)

Strength
Clean Grip Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
-try to not drop the bar on top. Try to return it to the ground for a good reset. Do not bounce.... At all!
Rest as needed

Metcon:

AMRAP 12:00

The first 6 minutes:

4 Flat Surface HSPUs (remember to try and anchor your hands on something solid versus a mat)

4 Hang power cleans 185/125, 135/95, 95/65

200 Meter run 

The next 6 minutes

12 Handstand push-ups (1 abmat allowed)

12 Hang power cleans (135lbs/95lbs)

200 Meter run

*Final Score is how many rounds and reps at the end of the 12 minutes