mobility- 4 mins

10 prone dislocates + 10 hollow hold shoulder flexion + 10 ring kip swings (or bar) + :30 sec handstand hold against wall(active shoulders people !)

warm up workout- 3 rounds

50m run + 10 wall balls, pick load + 5 jumping pull ups/ controlled descent

Emom 12- alternating

5 kipping hspu + 3 muscle up

modifications – inverted push ups ( feet on box ) or 5 db z press

muscle up transitions or inverted ring rows w/3sec pause at top

AMRAP 12

SA KB walking lunge (R), 40 ft (53,36) + 15 push ups + SA KB walking lunge (L), 40 FT + :20 hollow hold

Emom 8

8x50ft sled push

go heavy and sprint