Complete as many rounds as possible in 6 minutes of:
5 push up to downdog
10 single arm KB front squat (5 per arm)
10 single arm KB press (5 per arm)
10 1/2 squat lateral walk steps (5 each direction)
With an empty barbell, 10 elbow rotations around bar (from back rack)
45 second-1 minute active front squat hold
Find your 3 rep max in 15 minutes.
Rest 5 minutes
Find your 1RM in 10 minutes.
Every minute on the minute for 9 minutes:
1) max effort air squats
2) max effort plank hold
3) max effort push ups