WARM UP – MOBILITY
Quick dynamic warm-up warm-up (Shoulder + midline) then jump into WOD A / Skill work
WOD A
EMOM x 9 min (3 rounds each alternating)
A1) 8-10 Strict TTB / Hanging straight leg raise / knee crunch
A2) 2-3 Wall Walks 10s HS hold at the top of each rep
A3) 30-50 Doubleunders (or Practice for ~45s)
WOD B
LEMONADE
Complete 2 full rounds for total reps:
At each station, complete 40s Work / 20s Rest / 40s Work:
Then rest one “work” segment between each movement (1:20 or “20 /40/20″ on the clock)Assault bike (Cals)
Burpee (w/ 6” two hand bar touch)
Row (Cals)
Ball Slams (30/20lb)


Start on any of the 4 stations and rotate in order for 2 full rounds at each station.
(24 min total time)

ACCESSORY
3 rounds for quality:
20-30 L-sit hold
60s Face up Chinese plank