General:

2 Rounds

7 PC (R1 - hold 4)

10 Scap Push Ups

10-15 Banded Serratus Wall Slides

Specific

A.

1.) 1-3 HSPU

2.) 7 PC (TnG) @goal

3.) HSPU Test:

10 = 10

8-9 = 8

5-7 = 6

3-4 = 5

<3 = 15-20 Hand Release Push Ups

B.

1.Demo all of the movements then partner people up and begin

5 Rounds

10 Power Cleans, 135/95lbs

10 Handstand Push Ups

Time Cap - 12 Minutes

3 Rounds Not For Time

20-30 Prone Band Hamstring Curls w/:02 in shortened position ea rep

20-30 Toes 2 Rig

:20-:30 Copenhagen Plank/side