Warm up
Bike or Row for 3:00
quadruped shoulder taps with a 3 second pause x 10/side
wall supported deadbugs x 10/side


Wrist warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1. Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2. Wrist Rolls (10 reps)

3. Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4. Wrist Rolls (10 reps)

5. Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)


Moblity
calf eccentrics
banded ankle dorsiflexion
squat hold with plate


WOD
"Handle with Care"
5 rounds for time
25 feet handstand walk or 50 feet bear crawl- hips stay low- you need to bear crawl forward for 25 feet and then backward for 25 feet
4 front squats @ 75-80% of your clean weight
3 ring rows
3 pull ups- kip
3 C2B pull ups or bar muscle ups or 3 strict pull ups with slow descend
run 400m