Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Skill
18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Handstand
Pistol/Deck Squat
Hollow

L4 – 60 second Nose to Wall Handstand, Alternating Pistols, 60 seconds Hollow Rocks
L3 – 45-60 second Handstand (nose to wall if possible), Single leg Deck Squat negatives (down on one foot, up on two), 60 sec Hollow Hold
L2 – 30-45 second Handstand, Deck Squats, 45 sec Hollow Hold
L0/1 – 30-60 second Downdog Hold with feet elevated on box or stall bars, Deck Squat with Med Ball Assist, 60 sec Bent knee Hollow Body

Strength

Levels 2-4
18 Minutes

E3MOM
3 Strict Presses
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes

E3MOM
5 Double Kettlebell Press
30 second Plank

Conditioning

“Rabbitweed”

12 Minutes AMRAP

Levels 3/4
5 Squat Cleans
15 Toes to Bar
45 Double Unders

L4 – 155/115
L3 – 135/95, 25 DUs

Level 2
5 Hang Squat Cleans
15 Knees to Elbows
90 Single Unders (or 15 Doubles)

Levels 0/1
3/3 Kettlebell Clean and Squat R/L
12 Hanging Knee Tucks (or V-ups)
60 Single Unders