022321

Warm-up:
15 Shoulder circles (one arm forward/one backward)
10 Floor slides
5 Yoga pushup
10 Walk outs
W/ empty barbell
5 Strict press
5 Push press
5 Push jerk
5 Deep Squat Complex
5 Lat pull
5 Scap pull
5 Pullup
2 Muscle up or 4 Pullup + 4 Hand release pushup

WOD:
2 Minute AMREP of:
T2B/Knee raise or V-up

:90 Rest

4 Minute AMRAP of:
10 Pullup (Jumping pullup)
7 Strict press (95/65# or ~65%)

:90 Rest

4 Minute AMRAP of:
7 C2B pullup (Jumping C2B)
10 Push press (105/75# or ~60%)

:90 Rest

4 Minute AMRAP of:
4 Bar MU (4 Pullup + 4 Dip or HRPU)
13 Push Jerk (135/95# or ~60%)

:90 Rest

For time:T2B/Knee (Complete the same # of reps as 2 minute AMREP)

Home WOD/Zoom:
2 Minute AMREP of:
V-up

:90 Rest

4 Minute AMRAP of:
12 DB Renegade row
7 Pike pushup

:90 Rest

4 Minute AMRAP of:
8 DB chainsaw row
10 DB Push press

:90 Rest

4 Minute AMRAP of:
8 Hand release pushup
13 Push Jerk (135/95# or ~60%)

:90 Rest

For time: V-up (Complete the same # of reps as 2 minute AMREP)

Mobility:
1:00 Side puppy
:30 Archer
:30 Thread the needle