Overhead wall squats w/ PVC x 30 reps
*Facing wall with PVC overhead focus on looking straight ahead, sitting back in heels, and vertical torso. Find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.
EMOM x 7 min:
1 C2B pull-up + 1 T2B + 1 bar MU
*Must perform all three movements consecutively without coming off the bar. 10 burpee penalty for every break in the set of three, to be added up and done together at the end of the EMOM.
Clean pull from below the knee, 5x3 @ 80% 1RM clean
*Stack weights or use jerk blocks to set start position at just below the knees
Power clean from below the knee, 5x3 @ 60% 1RM clean
*Use same stacked weights/ jerk blocks
Wall squats x 25 reps
*Face wall with hands extended over head, find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.
3 Rounds for max reps burpees:
In 1 minute perform 1 legless rope climb, in remaining time perform as many dumbell burpees (no press) as possible @ 30#(20#) DBs
Rest 1 minute
Accumulate 3 minutes in weighted superman hold @ 5#(2 1/2#) plates
*Hold plates in hands as they are extended out in front of head for superman hold