warm up

200m run

10 air squats

10 up dogs to down dogs with a push up

10 down dog to pidgin

10 inch warms no push up

10 step ups

then 2 rounds alternate arms each rep

4 dumbbell squats

4 dumbbell dead lifts

4 dumbbell high pulls

4 dumbbell snatches

8 dumbbell step ups

4 dumbbell hang clean and jerk

2 devil press

“50 DB Squats 50/35 (single DB)
40 Alt DB Snatch
30 DB Box Step Up (single DB)
20 Hang DB Clean and Jerk (switch arms every 5)
10 Single Arm Devil Press (alternate arms)”

No Equipment

10 plank shoulder taps

10 up dog to down dog

5 down dog handstand push ups

4 wall kick ups

2 wall walks

6 wall facing shoulder touches

“10 min Practice of Handstand Walking

if you can’t handstand walk work on a 10 min emom 3 wall walks each min

wod warm up  2 rounds

4 lunges

8 mountain climbers

4 sit ups

4 jumping lunge

4 air squats

10 min AMRAP
10 Jumping Lunges
20 Moutain Climbers
20 Sit Ups”