WARM-UP/PRIMER
Every 3:00 x 3
5 S2OH
5 Hang Power Clean
5 Thruster
5 Negative HSPU/HSPU/sHSPU

This is a warm-up and skills primer, start with light weights and increase each round. The same goes for the HSPU, you can start with an easier version and progress to strict or whatever your skill level is at.

METCON
For Time:

7-5-3-1
S2OH (42.5/30)
Burpees Over The Bar
HSPU
Rest 1:00 and then repeat

Then, rest 1:00

7-5-3-1
Hang Power Clean (35/25)
Thruster
HSPU
Rest 1:00 and then repeat

Time Cap: 25:00
Goal: 4:30-5:30 For Each Of The 4 Rounds

SCALED
(35/25)
(30/22.5)
Push-up