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Warm-up
EMOM x9, working for 45s at the top of every minute:
1. Up to down dog to 4 alt knee to elbow
2. 3 ground to FLR into 20 seconds FLR hold
3. 10 Low bear shoulder taps into 20 seconds Tuck hold on chairs
Strength
20’ Circuit:
10 to 15 Russian Dips on chairs
5 Push press tempo (30X3)
20 Low bear steps *Alt Forward/backward every 5 reps
20 seconds Arm swing + 20 seconds German arm swing
20 seconds Full rest
* Option Work up to 5 heavy barbell push press
WOD
AMRAP in 6 minutes:
5 Ground Single arm bench press into 1 Turkish get up / side
20 Alt Spider knee touch
Rest 3 minutes
AMRAP in 6 minutes:
10 Db Diamond push-ups
40 Bicycle crunch