28min. EMOM:
Min. 1) 3 Back Squats @50% of 1RM
Min. 2) 3 Squat Cleans (Build)
Min. 3) 12 Toes-To-Bar/ weighted situps
Min. 4) Max Cal :35. Goal: 12cal
Then..
Spend 10 min on a working on a skill that will likley show up in the open
– double unders
– Handstand pushups
– Pull-ups (kips)
– Muscle ups
even if you have all of these skills, pick one and work on your efficiency
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