Warm Up:800m run 10 MB lateral throws to a partner 10 MB cleans + throw to a partner

Mobility: Overhead Barbell Underarm Stretch x :30 with snatch grip :30 with jerk grip Split stance adductor mobility x 1:00 each side : https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

and then …

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps (push up into a cobra pose/seal pose)

Primer: Abs 8:00 EMOM min 1: 10 shoot thrus (watch the first part of the video- shoot legs thru and back. that's it) https://www.youtube.com/watch?v=B0kKQs-G6Lc min 2: :30 handstand hold min 3: 15 v-ups or tuck-ups min 4: :15 hollow hold

WOD 10:00 AMRAP 1 ring muscle up or 1 pull up 5 air squats 5 sit ups each round you add 1 muscle up or pull up, 5 squats and 5 sit ups until time is expired