Climb and Push

Warm Up:
Shoulder reset
Partner Shoulder Stretch
Perfect Stretch X 2
Catch Scratchers

Dynamics: x 2
Turkish Get ups x 10 (5/arm)
Push-ups x 10 (hands off of ground)
Sit-ups x 10
Supermans x 10

WOD: AMRAP 12 min
30 Mountain Climbers (15/leg)
20 DB Swings (55/35)
10 DB Push Press (45/25)

'Grok' wod

Warm-up:
5-way shoulder stretch
Perfect stretch x3/leg
Cat Scratchers x 3
Sit-ups x 15
Supermans x15
Prone Press

Dynamics:
Jumping Jacks x20
Bear Crawl
Crab Walk
Siderman Crawl
Inch Worm

Squat Review (Air Squat/Front Squat/Overhead Squat)

WOD: For Time
100 squats
100 sit-ups
50 squats
50 sit-ups
25 squats
25 situps
1 lap sprint