EMOM 12 min

1 clean and jerk @ 85% of 1RM

then

With a running clock

1 min ME single unders

2 mins ME Slam balls 50/40

3 mins ME 20yd shuttle sprints

2 mins ME Slam balls

1 min ME single unders

 

Comp HW

EMOM 10 min

2 weighted muscle ups, choose your weight

then

15 minutes of handstand walk practice

If proficient challenge yourself! Make a cone obstacle course, go over plates, strap on a sled, attempt freestanding HSPU.

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