Strength
3 sets, not for time:
- 6-12 Strict Handstand Push Ups
- 3-6 Muscle Ups
- 10-15 Arch Rocks
Conditioning
For time:
- 50 Wall Ball (20/14)
- 50 Pull Ups
- 35 Shoulder to Overhead (115/75)
- 35 Box Jump Overs (24″/20″)
- 20 Power Cleans (115/75)
- 20 Kettlebell Swings (70/53)
22 minute time cap
Mobility
Floor pec stretch, each arm: 1 minute arm straight and above 90 degrees, 1 minute with arm bent