A) One length each:
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) E2MOM for 12 minutes:
Push Jerk x 3 @ 65%-75% of 1RM.
If it feels good, build higher. Keep it touch and go.
C) Every minute on the minute for 20 minutes, alternating:
Even minute: Handstand Push up x 3-5
Odd minute: Kettlebell Snatch x 3/arm (choose a weight that will challenge yourself.)
D) Front Squat
5 x 3 @ 80%
Rest 60 seconds between sets.