• Push Up Shoulder Taps x 10 ea.
• Wall Walk x 2
• Wall Facing Handstand Hold x 20-30 Seconds
• Forward Roll x 2-4

Strength:

A) 3 Sets: (Every 2 Minute)

• Front Squat x 5

B) 3 Sets:

• Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

• 10 Seated DB Shoulder Press
• 10 Toe To Bar
• 10 Burpee

• Mobility

2 Sets:

• Push Up Shoulder Taps x 10 ea.
• Wall Walk x 2
• Wall Facing Handstand Hold x 20-30 Seconds
• Forward Roll x 2-4

Strength: 

A) 4 Sets:

• Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

B) 3 Sets:

• Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

• 10 Handstand Push Ups
• 10 Toe To Bar
• 10 Burpee

• Crossover Symmetry Iron Scap

• Push Up Shoulder Taps x 10 ea.
• Wall Walk x 2
• Wall Facing Handstand Hold x 20-30 Seconds
• Forward Roll x 2-4

Strength:

A) 5 Sets: (EMOM)

• Power Clean x 3 @65%

B) 3 Sets: (Every 2 Minutes)

• Shoulder Press x 3 @50%/35% of 1 RM Clean & Jerk
• Strict Towel Pull Ups x 8-12 (Add weight if you can perform more then 12, if you’re unable to perform 8 unbroken add assistance)

C) 3 Sets: (Every 2 Minutes)

• Stiff Legged Deadlift x 8@60% of 1RM Deadlift
• DB Reverse Fly x 10

Skill:

• 10 Handstand Push Ups (3 Second Pause at the Top)
• 10 Toe To Bar
• 10 Burpee

• Mobility