Tuesday

Warm-up

2 Rounds for quality and range of motion:

10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)
10 Pull ups (sub banded strict pull-ups)
10 Dips (sub banded dips or box)

https://youtu.be/cgNTTfDQTP4

Strength

EMOM for 9 mins
Trying to increase weight each set
Min 1-3 Strict press - 2 reps
Min 4-6 Back squat - 2 reps
Min 7-9 deadlift - 2 reps

Metcon

For time:
25 Box jumps (30"/24")
50 Handstand push-ups
25 Push jerks (185lbs/125lbs)
50 Pull-ups
25 Box jumps (30"/24")