WARM UP:

  • Up and back high knees  

  • Up and back heels-to-butt

  • Side shuffle down and back

  • Karaoke down and back
     

2X'S:

  • ear Crawl
  • Toy Soliders
  • 10 Scap pull ups
  • 10 Air Squats

Mobility:
Pigeon stretch, 2 mins each leg
Lax balls in thoracic spine
1 min Lax balls in chest/anterior shoulder 2 min each

Skill:
Review WOD movements - Clean, HSPU, Pistol

Workout:
With a Partner:
AMRAP 30 mins, tag team style, scale as needed (tag each time you switch)
9 Chest to Bar Pull Up
9 Thruster (135/95)
9 HSPU
9 Power Clean (135/95)
9 Ring Dip
9 Jerk (135/95)
9 pistol (scale to assisted pistol, air squat)
9 American (Overhead) KB swing (53/35)
4x Down and back shuttle run (alternate each down and back)

 

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