Home WOD

Warm up:
10 Minutes for Quality
10 Cossack Squats
10 Push-Up Shoulder Taps
5/5 Single Arm Russian Swings
5/5 Single Arm Thrusters (light weight)

Option 1 – For Time:
On the 0:00 – 3 Rounds
30 Air Squats
20 Push Press
On the 6:00 – 3 Rounds
20 Alternating Lunges
10 Thrusters
On the 12:00 – 3 Rounds
10 Thrusters
10 Object Facing Burpees

Option 2 – For Time:
On the 0:00 – 3 Rounds
30 Air Squats
20 Push Ups
On the 6:00 – 3 Rounds
20 Alternating Lunges
15 Odd Object Thrusters
On the 12:00 – 3 Rounds
15 Odd Object Thrusters
10 Object Facing Burpees

Performance Care Segment – 20 Minutes for Quality:
8/8 Paloff Press
20 Deadbugs
30/30m Single Arm Farmer Carry
5 Sumo Inch Worms

Home WOD

Warmup:
5 Minutes Hip Flow (101)
3 Rounds
5/5 Thoracic Rotations
10/10m Crossbody Carry
5 Inchworms
30sec Tuck Hollow Hold

Option 1 – 4 Rounds:
50 Double Unders/75 Single Unders
10 Overhead Squats / 5/5 Single Arm Overhead Squats / 10 Goblet Squats
10 Object Facing Burpees

Option 2 – 4 Rounds:
30 Jumping Jacks
20 Air Squats
10 Burpees