Buy in: Tabata format w/unloaded bar- Front Squat, Strict Press, RDL, Thruster, repeat. Tabata format w/unloaded bar- Good morning, Back Squat, Push Press, Hang Power Clean, repeat. Mobilize.
Front Squat and Shoulder Press: 2x5@50, 2x3@65, 1x max reps@75%
For time complete 9-7-5 reps of:
Front Squat (from the floor) (60%BW women BW men)
Hand Stand Pushups (sub dumbbell push press)