Warm Up:10 x squat with a plate- extend plate in front at the bottom of the squat :30 squat hold- no weight 10 x good mornings with barbell :30 squat hold with barbell on the back 10 x downward dog handstand push ups :30 squat hold

Primer: Every minute, on the minute, for 6 minutes (2 sets), complete: Interval 1 – Donkey Kicks x 15 reps Interval 2 – Supine Ring Rows x 8 reps @ 2112 Interval 3 – Hand Plank Shoulder Taps x 30 reps Donkey Kicks video: https://www.youtube.com/watch?v=V2g5hgLucao&feature=youtu.be Hand Plank Shoulder taps video: https://www.youtube.com/watch?v=cig93EQoeOA&feature=youtu.be

Skill: HSPU unbroken sets pick one of the two options: 6 sets of 4 HSPU 3 sets of 10 HSPU modify by using a box or doing downward dog HSPU

WOD: 20:00 EMOM odd mins- :40 plate push - use a 35 or 45# plate on the floor-push in 40' sections even mins- :40 ball slams 40/30# record max distance on the plate push and max reps on the slams