Take 20-30 minutes to set up, warm up and complete the following.

A. Back Squat: 4 x 2 @ 80-90% of Max -- Rest 30-45 seconds in between your sets and record your in Wodify.

B. Clean Pulls: 4 x 3 @ 95-105% of Max Clean -- Rest 30-45 seconds in between your sets and record your in Wodify.

C. Push Press: 4 x 4-6 -- Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record your in Wodify.

Complete as much as you can with the time left in class.

3 ROUNDS:

– 6-10x Reverse DB Flys *
– Rest 30 seconds.
– 60 Seconds of MAX Strict Handstand Push-Ups **
– Rest 90 seconds.

* Go as heavy as possible with good form. Adjust rep cout according to weight.
** Scale as needed. Ask your coach for recommendations.

COOL-DOWN: Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch