500m row Or 2 min on a bike.
5 Inchworm push ups
10 slow and controlled squats
5 high jumps
5 min emom 5-7 reps @ (225/155) Or about 50-60% of your 1 rep max.
Use the same weight the whole time.
10 min amrap
50/35 pound Dumbbell hang squat clean, 10 reps
10 Handstand push-ups or Push Press with Dumbbells.
*Try and use the same weight as the squat clean if you perform a push press
10 Inchworms with a 5 sec hold at the top
Pigeon stretch 1 min each side.
Post your results on WODhopper.