Warm-up:
4 Inchworm pushup
10 Shoulder circles
10 Step up (20/18″)
20 Penguin jump
10 Hollow rock
10 Bird dog
2 Wall walk up w/ 5 second hold
:30 Shoulder opener on box
(https://antranik.org/opening-shoulders/) Enjoy the video 🙂

WOD:
EMOM x 24 (6 sets)
Min 1: 20-50 Double Unders (40-75 SU)
Min 2: 6-10 HSPU (Pike pushup)
Min 3: 15-20 ABMAT
Min 4: 8-12 DB Weighted step up (20/18″, 35/25#)

WOD:
Home WOD:
Same as above
Sub penguin jumps for DU

Mobility:
1:00 Archer
1:00 Butterfly stretch