| Minimal Equipment | No-Gear |
| Warmup 2 rounds of: 30 jumping jacks 4/4 Birddogs 2 rounds of: 10 Scapula pushups 15 Good mornings Conditioning 20-18-16-14-12-10-8-6-4-2 DB snatches, Alt hand 22.5/15kg 10-9-8-7-6-5-4-3-2-1 Strict HSPU *40 DU after each round HSPU Progression/scaling Reduce Range of motion Box HPSU Strict press with 2xDB/KBs or with an odd object DU progression /scaling/substitute Fewer DU 2 x single unders Mountaing Climbers | Warmup 2 rounds of: 30 jumping jacks 4/4 Birddogs 2 rounds of: 10 Scapula pushups 15 Good mornings Conditioning 20-18-16-14-12-10-8-6-4-2 Odd object Ground to overhead 10-9-8-7-6-5-4-3-2-1 Strict HSPU *40 DU after each round HSPU Progression/scaling Reduce Range of motion Box HPSU Strict press with 2xDB/KBs or with an odd object DU progression /scaling/substitute Fewer DU 2 x single unders Mountaing Climbers |
