8 scap pushups
8 pvc good student/good morning (with light weight or bar if desired)
4 left one legged karate squat
4 right one legged karate squat}
EMOM 12 minutes
on even minutes –0-2-4-etc
4 “I am a Gymnast in strict form and hollow body’ dead hang pullups
on odd minutes:
10 legit, no wasted movement box jumps, as high as possible(talk to me about the 3 levels of this
3 RDS OF;
1 MUSCLE CLEAN, 1 PUSH PRESS
2 MUSCLE CLEAN, 2 PUSH PRESS
3 MUSCLE CLEAN, 3 PUSH PRESS
ADD or adjust weight after each set….
There may or may not be a Burpee penalty for putting the bar down mid set!