Workout Video:
Warmup:
20/20 Wrist Rotations
Then:
-3 Sets:
8 Kang Squats
8 Scapula Pushups
8 Backpack Deadlifts
8 Sotts Press
Skill:
Handstand practice
15min to practice technique or accumulate time in a handstand
Metcon:
For time:
27-21-15-9-3
Backpack Power Cleans
Backpack Air Wallballs
*EMOM - 3 burpees
Endurance:
10 Rounds for time:
20 Overhead Squats with broomstick
30 Lateral hops over broomstick
20 SDHP (use DB/KB/Plate/Backpack)
30 Double Unders (or Jumping Jacks)