Warm Up:
2:00 cardio choice
2 rounds of:

yoga push ups x 5  - from a plank position, drop into a cobra, push back to a downward dog, then to a plank PVC Cuban presses x 10  https://vimeo.com/261204364
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&




Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead


Skill: handstand stacking and bar muscle up drills

Handstand https://www.instagram.com/p/BvPOLo7gNVD/

These drills will fix 3 main issues:
*shaping
*opening up shoulders/stacking
*tension
1. pressing tall to open shoulders and stack spine
2. wall facing stacking in a pike position
3. T-spine stretch over MB with barbell - opening the shoulders

Bar Muscle Up https://www.instagram.com/p/Bm95TYehkuP/
1. racked bar with band drill
2. spotted bmu from a box on the rig

WOD
For Time
6 Bar muscle ups or 12 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 12 C2B pull ups or 12 pull ups