Warm-up:
2:00 Banded Glute Activation
0:00-3:00 Banded shoulder mobility
AMRAP 4 Minutes
10 KB Swings
10 Burpees
-then-
30 Goblet Squat Press
Metcon:
Tabata Back Squat, 42.5/30 kg
Rest 1 min
Tabata Box Jump, 24/20 in
Rest 1 min
Tabata Handstand Push-up
Rest 1 min
Tabata Double Unders
Rest 1 min
Tabata Power Clean, 42.5/30 kg
* Tabata 20 seconds of work followed by 10 seconds of rest x 8 Intervals
* Score is your lowest reps round