(Mobility/Long Strength/Short Metcon)

Movement Prep: (5 Min)
Shoulder Series

Warm Up: (10 Min)
2 Rounds of
1 Minute Jump Rope
10 See Saw Steps
15 Wall-balls
20 Walking Lunges
250m Row

Strength: (25)
18 Min Every 90 Sec
4-4-4 Strict Press
3-3-3 Push Press
2-2-2 Push Jerk
1-1-1 Split Jerk

NOTE: Due to the multiple movements and shorter time domain this should be seen as a technique progression vs. a super heavy session. Cover the 4 movements beforehand, and pause the clock when transitioning to next movement to review the next version. Folks should start light after a single warm-up shoulder press set with empty bar, and then build as they feel appropriate.

Conditioning: (20 Min w/Setup)
10 Min AMRAP
20 Box Jumps (24/20)
10 Handstand Push-ups

NOTE: Cover the various scaling options we have for HSPU and shoot for something that people can do sets of 10 in no more than two chunks to start with.

Scaling:
Low Box, Handstand progressions