Harjot!

Harjot!

Warm up: CFWUx2
Pre-mobility: Squat mobility (standing, touch toes, squat, elbows in, hands up, stand up) x 12

Health and Fitness
A. Four sets of:
A1. Back Squat x 6-8 reps @ 2211, Rest 60 seconds
A2. Half Turkish Get-Ups x 5 reps each side, Rest 60 seconds

B. Fran
21-15-9
Thrusters
Pull ups or ring rows

Classic:
A. Build to a heavy single
Back Squat (start at 50%)
Use as a guide:
5(50%)-5(60%)-5(70%)-3(75%)-3(80%)-2(85%)-2(90%)-1(95%)-1(95%+)-1(95%+)
Rest 3 minutes between sets

B. Complete 3 sets
Handstand Holds x max time up to 60s,
If you have the skill complete Handstand Push-Ups x Max Reps, Rest 3 minutes

B. Fran
21-15-9
Thrusters (95/65)
Pull ups
Mobility: Barbell quad smash, banded overhead