Warm-up #2 (JJ/KBS/Plank/Squat)

4 rounds:
15 seconds jumping jacks
15 seconds KBS
15 seconds front plank
15 seconds Air squats

*increase intensity each round. Last round should be metcon, 100% effort pace

Snatch Grip Deadlift (10,8,6,4)

Set up like you're doing the snatch movement, not a traditional deadlift

Metcon (AMRAP - Reps)

5 rounds:
1min: planks
1min: Good mornings (65/45)
1min: Over the plate burpees
1min: Rest

Reps = burpees and goodmornings

Link for goodmornings: https://youtu.be/jvPvzIy_320

Rx+:
-handstand holds (facing either direction) OR handstand walk practice
-95/65 goodmornings
-burpees box jumps (face box when performing burpee)