12’ shuttle run for time (2 matts)
Start at one end of a matt, run down (2 matts) touch the line with your hand, run back touch the start line with your hand, run back touch end line with your hand, run back accross start line to finish. (down and back twice) this is not the true shuttle run but what we will do with limited space!
24min EMOM (6 rounds)
mind 1- 12-16 Box jump overs 24/20
Min 2- 30-40sec Nose to wall HS hold
Min 3- 5-10 strict pull ups
Min 4- 3 power cleans (these will be performed as singles, focus on form: foot position, shoulder blades, tight core!)