Warm up
Mobilise as necessary
Glute activation
8 min EMOM
Even mins ten burpees
Odd mins 3 strict pull ups
Strength
Establish a 1RM strict press
5x max reps handstand press ups
Metcon
6 rounds for time
10 burpees
10 ring dips
10 sit ups
10 press ups
400m run
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