Warm up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
10 Scap Pulls/Push
10/10 One Arm Bent Over Row
10/10 One Arm KB Bottom Up Press
10/10 One Arm KB Thrusters
50’/50′ One Arm KB OH Carry
EMOM 12 minutes
Odd minute: 6-12
Even minute: 3-6 strict deficit HSPU
Variation 1:
Odd: C2B or pullups
Even: Strict HSPU or Kipping
Variation 2:
Odd: Pullups or ring rows
Even: Kipping with mats, on box, or seated press
Metcon (Time)
21-15-9-6-3
Burpees
Hang power clean 135/95
**15 min Time Cap**
Variation 1:
HPC @105/75
Variation 2:
15-12-9-6-3
HPC@75/55