Warm up:

500m row or 400m run

3RFQ

20 presses 45/35

15 good mornings 45/35

10 lunges 45/35

 

Connectivity:

4 rounds each

:30/:30

seated hamstring curls

hollow hold

 

Skill: HSPU/Handstands 10 minutes

10 min AMRAP

3 Deadlifts 

3 Power Cleans

3 Push Jerks

3 HSPU

 

Weights are 135/75.

Add 3 reps each round.

Example: round 2 will have 6 reps of each movement and round 3 will have 9 reps and so on and so forth.