EMOM 9 Minutes (3 Rounds each)
A) 1 Wall Walk+ 10 Shrugs in HS position
B) 5 V-Ups+10 Hollow Rocks+5 V-Ups
C) 5 Pause Squats+ 10 Jump Squats+5 Broad Jumps
Met Con
6 Rounds for time (21 Min Cap)
9 Handstand Push Ups*
12 Alt DB Snatch
15 Box Jumps
Mobility
1 Min Band OH Stretch/side
1 Min Single Leg flexion/side
* HSPU Scaling options
6 HSPU (2/3 Volume)
3 HSPU (1/3 Volume)
12 Push Ups
All HSPU must be done to an Ab Mat, RX requires hands on 25lb plates
May use 1 Ab Mat w/ hands on floor
