Ninja
3 rounds for quality:
5 Strict HSPU + :20 Static Hold or :30 Hold (facing away)
2 Wall Walks
5 Chin ups
5 Goblet Squats
5 Single Leg Glute Bridges (each leg)

Power
Split Jerk
Build to a heavy single
then do 3 x 1 at 90%

Power II
4 sets
1 Snatch Balance + 2 Overhead Squats, Climbing

Conditioning
5 rounds for time:
9 Push Press, 95/65
9 Slamball, 40/30
9 Burpee

Click here to record scores to Train Heroic
Click Here to Sign up for class