WARM UP – MOBILITY

3-5 min: Shoulder, trunk, and hip circles/rotations

2 rounds:

15-20 Banded, Light load, or Body weight good mornings

10 Step back lunges / Curtsy lunge

3/side Scorpions w/ 3-5s hold

10 Cobra push-ups

20-30s Down dog stretch

WOD A

ANOTHER BRICK IN THE WALL (PART 1)

Complete for time:

100 Single arm clean to overhead* (from the ground, split evenly L&R however you like)

*EMOM (including 0:00) complete 5 burpees

12 min time CAP

Ideally done with a single DB or KB, but an odd object could be used for a clean to overhead movement

ANOTHER BRICK IN THE WALL (PART 2)

Starting at the 15:00 mark, complete for time:

100 Alternating weighted step-ups*

*EMOM (including 15:00) complete 3 burpee box jumps (or burpee tuck jumps)

Hold your weight used in part 1 anywhere you like for the step-ups

Step/jump (ideally) to 20-24″, or use 2 stairs if you have nothing else

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