Mobilize, then:
One set of:
:30 second side plank
10 scap push-ups
:30 sec side plank (other side)
:30 sec ring hang
5 inchworms
10 box jumps
15 slamballs
A.) EMOM 5 (Strict Hspu)
35% of HSPU density test total during 1st :90 sec
*ex- got 10 total (3.5 or 3-4 strict each min)
B. 7×2 deadlift
Set 1),2),3) 70%
Set 4) 75%
Set 5) 80%
Set 6) 85%
Set 7) 90%
C.) 2 rounds for time:
400 m run
50 double unders
15 burpees
10 t2b
* rest 2 minutes between