6 x Dead lift unbroken reps to start weight,
Prep gymnastic holds and pull ups
20 min emom
- 10 x burpee onto plate ( head must be face towards the plate but not on top of it)
- 10-15 x pull ups, strict, kipping, butterfly, bands, jumping with head 6 inches under bar, ok.
- 10 x unbroken dead lifts 100/70
- hand stand or headstand hold, free standing or against wall, wall climb and hold is ok
Move efficiently to minimize movement breakdown early on.