Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

10 FS with an empty barbell

1:00 Chin/toes HS hold

***

Completing the complex below, 5ish minutes to work up to 70% starting with an empty barbell

Weightlifting:

EMOM for 7 rounds:

1 CJ at 70%

Strength:

Based off new TM from last week:

NO ME SET

2A) FS: 40x5, 50x5, 60x5

2B) Press: 40x5, 50x5, 60x5

Conditioning:

10” AMRAP:

5 Strict pull-ups

10 Dips

30 Double-unders

***

4) Hollow hold with breathing: 4x1:00