Warm up 15 mins body weight, active stretch, cardio, technique with bar
Power cleans 5 sets 135-175 two rep touch n go
For time 4 rounds of 350m row, 7 handstand push-ups, 14 front squats 115lb
Cool down
4 rounds 10 Cals exercise bike, 4 alternating strict pull-ups then strict toes to bar, 10 pushups
Handstand walking practice
15 minutes stretching