12/20/23 back squat

Warm up

1 minute bike

30 second wall sit

30 second handstand hold

1 minute row

Strength

Back squat 3x4

Then

Strict press 1x20

Deadlift 1x20

Conditioning

100/100 step ups for time 24/20 inch box, 1 db 35/20

*penalty

Emom death by strict handstand push up (1 in min 1, 2 in min 2, etc...)