Warm-up
3 min jump rope or jumping jacks 20 good mornings 50 glute bridges 20 pushups
SWOD: Shoulder Press (Strict press- 2 rep max)
At home if you have limited weights do 3x 10 strict press if you have kB or dB do the same for each arm or find a hub of water and press it
WOD: Metcon (Time)
6 rounds for time 5 power snatch 135/95 at home if no barbell snatch a kB or dB 5 on each arm... or a jug of water 5 burpees over the bar sub burpees then jump over whatever you snatched Immediately after you done record your time and then the next min start death by burpees
Metcon (AMRAP - Reps)
Death by burpees
Immediately after the metcon start you burpees Min 1 = 1 burpee Min 2= 2 burpees And so on until u fail record the last full round completed if you finished 10 but not 11 your score is 10