Monday - EMOM
Tuesday - Deadlifts + Situps
Wednesday - Squats
Thursday - Skill + Makeup
Friday - Benchmark
Monday WOD
PVC warm up
10 Squat Burpees
(Airsquat, then drop into a burpee. Jump out and land in a squat then jump up)
10 OHS (PVC)
10 Squat Burpees
10 Spider Man
Partner 5:00 AMRAP
Partner 1 - Farmers Walk
Partner 2 - 15 slamballs
**if you drop the kettlebells or dumbells both partners 3 burpees**
If there is an odd number
Farmers walk down and back 10 slamballs for 5:00
Mobility
Banded Overhead Mobility
Lax Ball Anterior Shoulder
Overhead PVC mobility on Rig
Movement Review
EMOM 12:20 Handstand Hold or Wall Walk Hold8 KBS (moderate weight)-then-
3:00 AMRAP
20 Mountain Climber
10 KB/DB Push Press (5r/5L)
Post Workout
30 Dumbbell box step ups
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