Mobility

Warm-up

1:00 Neck Rolls

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 Inch Worms

1:00 of different types of arm circles

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

Use the Skills / Strength for the rest of the warm-up today.

Practice handstands for 10 minutes.

Handstand

3 X 3:00 AMRAPs (2:00 Rest)

3 Power Cleans (Men: 135lb / Women: 95lb / Beginner: 35lb)

6 Toes-to-bars

Fitness Level Substitution: Knees-to-elbow OR Hanging Knee Raises OR Hang on the bar for 1 second per rep OR V sit-ups.

9 Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

AMRAP = As Many Reps As Possible

Set the clock for 3 minutes.  Perform as many rounds and reps, in order, of 3 power cleans, 6 toes-to-bars, and 9 push-ups as you can in the 3 minutes.  Rest 2 minutes and then repeat the 3 minute AMRAP for a total of 3 AMRAPs.  Start each AMRAP where you left the last one off.  Post your total reps to comments.

Power Clean

Toes-to-bar

Push-up

Cool-down

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