Warm up
60 seconds jumping jack
5/side perfect stretch
60 seconds hops in place
10/side deadbugs
30 seconds high knees
10/side shoulder taps
30 seconds side plank right
30 seconds side plank left



Strength set
3 sets of:

3 DB OHS single arm @ 22x1 each side
2 windmills each side @ 3030
1 goblet squat hold x 30 seconds



Home Weightlifting
A. clean pull to hold + clean from the power position 3 sets of 3+3
B. slow motion power clean 6 sets of 2 reps
C. clean & jerk 4 sets of 2 reps



WOD

"Wheels"
20:00 EMOM
min 1- 1 1/4 cyclist squats x 10 reps

min 2- sit up + shoulder press x 8 reps
min 3- cleans- use any weight you have- x 12 reps
min 4- HSPU- sub pike from a box x 8 reps
min 5- Single unders x 45 seconds * count reps and this will be your score for today