WARM UP – MOBILITY
WU: 3-5 min easy cardio or dynamic warm-up movements
Move: 10-15 circles/rotations each: Shoulders, thoracic, hip, and ankles
Stretch: 20-30s each/side: wrists, pecs, dip extension, and overhead position

WOD A
Complete 4 rounds of: (12 mins)
30s Wall supported handstand hold/balance (sub wall walk to hold or pike w/ optional elbow taps)
30s rest
30s Chair shoot throughs (push-up, shoot through, dip, shoot back)
30s rest
30s Alternating V-ups
30s rest

WOD B

THE OTHER SIDE
Complete AMRAP in 8 min:
2, 4, 6, 8, 10… Single arm hang clean to overhead (split reps evenly L&R any way)
4, 8, 12, 16, 20… Lateral jumps over your DB, KB, or odd object (Stand DB up if possible)

If you do not have a single arm object like a KB or DB to use, you can a barbell/sandbag/odd object “hang clean to overhead” with both arms for the same # of reps.
*Score is last completed clean to OH round # (2, 4, 6, 8 etc.) + all combined reps in last uncompleted round.ACCESSORY
3 rounds for quality:
2 Turkish get-ups/side (alternating or 2R + 2L)
45-60s anti rotational elbow plank (alternating reach to touch KB or DB etc)
– rest 60-90s

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