From a seated position, get up with out using your hands as many different ways as possible
5×2 Overhead squat @80%
10 rounds for time of:
5 Handstand push-ups
3 Bar muscle ups
Post loads and time to comments.
1000 Single jump ropes, every 2 minutes do:
10 Walking lunges
12 Russian twists (20 lb./12 lb.)
Start with lunges and twists. Post time to comments.
Every minute on the minute for 30 minutes, do:
1 Power snatch (115 lb./65 lb.)
1 Box jump