1) If you have time open with 4 x 500m row intervals resting 1:00 between efforts
2) Clean and Jerk x 3
-8 working sets. Give yourself abut 40 seconds to complete all 3 lifts
3) Back Loaded Lunges 2 x 8, 3 x 6
4) 50 Strict Deficit HSPU
-pick a number that you are comfortable hitting without question maybe 3 or 10 whatever but stop there each set don't go to failure because on your last rep try to maintain hollow position, bring your feet off the wall and hold a freestanding handstand for :10
5) 16 min AMRAP
80 Dubs
40 Wallballs (20/14)
20 TTB
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