Workout Video:
Warmup:
3 Sets:
10 Pushups
3 Wall Climbs
20sec Duck Walk
3 Inch Worms
10sec Handstand hold
Strength:
EMOM for 10min:
Even: 5-10 Strict HSPU
Odd: 5 Weighted Door Pullups
Metcon:
7 Rounds for time:
15 Hang Squat Cleans
20 Shoulder Taps
Endurance:
For time:
Run 400m / 2min knee taps
42 Thrusters
Run 400m
42 Burpee Step-ups (weighted)
Run 400m
42 Sumo-Deadlift High Pull
Run 400m
42 Rollups
Run 400m