121820

Warm-up:
10 Leg Swings
10 Air Squat
10 Speed skaters
5 Burpee
10 Bootstrapper
10 Step-up
10 Narrow grip pushup
20 Mountain climber
2-4 Strict Pullup

WOD:
A) Every 2 minutes for 10 minutes (5 sets)
12 Wallball (20/14#, 10’/9′)
15 Box Jump (24/20″)
Rx+ WB 11/10′, BJ 28/24″

B) EMOM X 8
Odd: 3-10 Strict Pullup
Even: 4-12 Strict Dip

Home WOD/Zoom:
A) Every 2 minutes for 10 minutes (5 sets)
7 DB Thruster (35/25#) or 12 Wallball (20/14#, 10’/9′)
15 Box Jump (24/20″) or jump over 12-18″ object
Rx+ WB 11/10′, BJ 28/24″

B) EMOM X 8
Odd: 3-10 Strict Pullup or 8-14 Renegade Row
Even: 4-12 Strict Dip or box/bench dip or HRPU

Mobility:
1:00 Forward fold
1:00 Eagle