Warm Up
3 rounds
10 Jefferson curls
5/side  single leg glute bridge hold for 10 seconds
10 deadbugs
5/side curtsy box step downs




Mobility
https://www.instagram.com/p/BiPe2a0h40w/
Shoulder Flow with Marcus Filly

Home Weightlifting
Press behind the neck in a split  2 sets of 10
Jerk balance  3 sets of 3 reps with a 3 second hold in the split
Tall power jerk + tall split jerk  4 sets of 2 +3 reps


WOD
15:00 AMRAP
5 wall walks sub piked 20 reps handstand marching from a box or 20 shoulder taps in a plank
10 get ups (reverse burpee)
15 air squats



https://youtu.be/xiAGtshh0DM
Core Conditioning
Two sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)
Reverse Snow Angle x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds