AMRAP 20: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Hang Squat Cleans (115/85) Option A: AMRAP 20: 7 Chest to Bar Pull-ups 7 Push Press (115/85) 7 Hang Squat Cleans (115/85) Option B: AMRAP 20: 7 Pull-ups 7 Push Press (95/65) 7 Front Squats (95/65) Purefit AMRAP 12: 7 lunges 7 kb/dumbell press 7 wallball situps 7 supermans Mobility WOD:
- T-spine smash with weight - Lie on a double lacrosse ball along the thoracic spine about the level of your mid chest. Place a 35# plate or 20# medicine ball on your chest. Wrap your arms around the plate or ball. Bring one arm overhead. Inhale for 4 seconds, exhale for 8 seconds. Repeat until you can fully relax on the exhale. Switch overhead arms. Repeat inhale and exhale sequence. Recruit a friend to help you to get maximum benefit.
- Pigeon stretch - sit on ground placing one leg in front and the other behind. Bend front knee to 90ish degrees. Sit up as straight as possible, suck belly button into your back and lean forward over front leg. Contract and relax to increase stretch. Keeping back elongated, deep breath in and contract the front leg into the ground for 4 seconds then exhale and relax for 8 seconds. Spend at least 1 minute on each side.