WARM UP
Pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing
Burgener
Foam roll
BUY IN
Push Jerk
3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM
SKILL
SDHP
WOD
For Time:
800m run
50 SDHP (65/35)
400m run
100 hand release push ups
200m run
200 walking lunge steps (total)
CASH OUT
4 x 8 strict pull ups
MOBILITY
hamstrings and shoulders
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