Mobilize, then:
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Power Snatches (75-115/55-75 lbs)
8 Overhead Squats
10 Handstand Marching Attempts
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
Complete as many rounds and reps as possible 9 minutes:
21 Toes-to-Bar
50′ Ft Handstand Walk
3 Rope Climbs