A. Every minute for 10 minutes, 45 seconds at each skill:
1st minute: Nose to Wall Handstand Hold
2nd minute: Star Jumps
B. 5 rounds of as many rounds/reps as possible in 3 minutes:
5 Thrusters (95#/65#)
7 Toes to bar
*Rest 1 minute between rounds.
C. Mobility 101 @ 10:00am:
Point of Interest: The Shoulders
D. Strength 101 @ 6:00 pm:
1) 8 intervals of 20 seconds ON followed by 10 seconds off, of the following with an empty barbell:
*Alternate between the two exercises at each call of “go”.
2) Back Squat 3 x max reps @ bodyweight.
*No more than a 2 second hold at the top of the squat, any longer terminates that set.
**Rest 3 minutes between efforts.
3) One attempt Max Hold at the bottom of the Back Squat with 50% of Body-weight.
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