Mobility:

  • 2 Min Banded Hip Distraction
  • 1 Min Pole Squats
  • 1 Min Wall Squats

Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • Barbell Warm-up #1

Strength:
10 Min E2MOTM
5-5-5-5-5 Squat Clean
Touch-and-go if possible

Conditioning:
15 Min AMRAP

  • 1 Rope Climb
  • 3 Curtis Ps (95/65)
  • 5 Handstand Push-ups

Curtis P = Squat Clean, Lunge, Lunge, Shoulder-to-Overhead

Scaling: Rope Pull-to-Stand, Light Bar, 2 Wall-walks

Up-Scale: Legless, 135/95, Strict HSPU