Movement Prep:
2 Rounds of Tabata 

  • Passive Hang
  • Plank Reaches
  • Bridge-ups
  • Side Plank w/Drop & Reach (L, R)

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 PVC Back Squats
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Run

Strength:
8 Min E2MOTM

  • 7-7-7-7 Back Squat

Conditioning:
12 Min AMRAP

  • 8 Chest-to-Bar Pull-ups
  • 8 Deadlifts (225/155 or weight of 7RM Squat)
  • 8 Handstand Push-ups
  • 8 Deadlifts (225/155 or weight of 7RM Squat)

Scaled: 
Regular Pull-ups, Light Deadlift, Box Push-ups