030621

Warm-up:
10 Shoulder Circles
6 Up/down dog
4 Inchworm push-up
6 Burpee
6 DB Hang snatch
150m Run
4 Devil’s press
1 wall or box walk-up
4 (Knee raise + T2B)

Partner WOD:
5 minute AMREP:
Alternating Single-arm DB Devil’s Press (50/35#)
then
12 minute AMRAP:
8 HSPU (Pike pushup on box)
16 T2B (Knee raise or V-up)
8 HSPU
16 T2B
150m Run together
then
5 minute AMREP:
Single DB Devil’s Press (50/35#)
*1 Person working at a time except for the run.

Home WOD:
5 Rounds of :30 work and :30 rest:
Single DB Devil’s Press (50/35#)
then
12 minute AMRAP:
8 HSPU or Pike Push-up
16 T2B or V-up
150m Run
then
5 Rounds of :30 work and :30 rest:
Single DB Devil’s Press (50/35#)

Mobility:
1:00 Side Puppy
1:00 Archer