2 sets, not for time

500 m row

10 Burpees

10 Toes to bar

rest 2 min



Back squat

In 20 min establish a “clean” 3 rep max Back squat

(Clean means that the weight didn’t not move you out of position and proper form was maintained throughout movement)



EMOM for 10 min

1 Back squat @90% of 3RM

5-7 Handstand push-ups