Warm-up

2 Sets:

:30 Jumping Jacks
:30 Plank Hold
:30 Air Squats
:30 Shoulder Taps
:30 Squat Hold

Rest :10 – :15 between each movement

WOD

EMOM for 15 Minutes (5 sets):

Station 1 – Floor Press x 10-15 Reps
Station 2 – Hang to Overhead x 5
Station 3 – Backpack Bear Hug Squat x 10

Rest 3 Minutes

Then,

Complete Two Rounds for Time:

10 Floor Press
10 Hang to Overhead
10 Backpack Bear Hug Squat

Equipment Scaling and Modification:

Floor Press

Use DB’s, barbell, kettle bells, sandbag, backpack or any weighted object. If you’re unable to find an object, perform 10 hand release push-ups.

Hang to Overhead

Use DB’s, barbell, kettle bells, sandbag, backpack or any weighted object.

Backpack Bear Hug Squat

Replace with front squats using any weighted object. DB’s, barbell, kettle bells etc…