A) 5 minute row or Air Dyne

2 minutes Banded Tricep stretch

2 minutes Wall Stretch

2 minutes rolling T-spine

Iron Scap Program

Take 10 minutes to work through movements 

B) 8 minute AMRAP:

3 Handstand push ups

3 Cleans 185/125

6 Handstand Push ups

3 Cleans 185/125

9 HSPU

3 Cleans 185/125

12 HSPU

6 Cleans 185/125

15 HSPU…

Scaled: 8 minute AMRAP

10 Push Press 95/65

10 Cleans 115/75