Warm-up
3 Rounds:
12 Low bear shoulder taps + 4 steps forward, 4 steps backward
6 Up/Down dog to thoracic bridge
30s Arm swings
Strength
30s Hollow body with 1-arm hold
15 Skull crushers
30s Hollow body with 1-arm hold
5-10 One and a half Weighted push-ups
WOD
AMRAP in 14 minutes:
3 Wall climbs
20 Double-unders
7 Diamond push-ups
20 Double-unders
12 Deck squats
20 Double-unders
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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