Warm Up (12 minutes)
3 Rounds
30 Double unders
5 skin the cats on the bar
-quad stretch on wall
-Pigeon stretch
-calf stretch
-squat therapy
Skill
Spend 5 minutes on handstand walking
Strength
EMOM10
1 Squat Clean
2 Front Squats
Working up to a Max Load
WOD
15 minute AMRAP
8 Power Cleans (155,105)
5 Defecit Handstand Push-ups
4 Bar Muscle-ups
Games– Paralletes to an abmat
Regional- Paralletes to 2 abmats
Open- 45lb plates