A. Overhead squat – Find your 3 rep max. If you are new, we will 3-5 sets of 3 at a sub-maximal weight.
B. 6 minute AMRAP of:
5 KB clean and push press or push jerk (per side)
5 strict toes-to-bar (Scale to knee raises if needed, but go for max knee height and good control.)
Rest 2 minutes
6 minute AMRAP of:
8 strict pull-ups
8 strict, controlled mountain climbers per side. (You must extend your leg back to the start position before moving the other leg. Maintain an active shoulder position.)