WOD

Mobility
PVC Pipe Warmup

Primer
10e/side Side Plank Thread the Needle
10 Alt Squat Hold + Thoracic Rotation
10 Scap Pull-ups
20sec Handstand Hold*

Strength
3 Sets:
6-8 Shoulder Press @ 60-65%
Max – 2 Chinups

Conditioning
AMRAP in 5 Minutes:
5 Power Snatch (95/65) | (135/95)
10 Pullup | C2B

Rest 2 minutes… then
AMRAP in 5 Minutes:
7 Clean and Jerks (115/85) | (155/115)
10 Toes to Bar

Rest 2 minutes… then
AMRAP in 5 Minutes:
10 Deadlifts (135/105) | (225/155)
10 Calorie Bike