Friday Fun

21-15-9
Handstand Push-ups
Hang Power Cleans (Barbell 95/65# - DB 45/25)
Sit-ups

Crawl, Jump, Lunge

Mobility:
Rotator Cuff Warm Up
Overhead Stretch
Perfect Stretch
Couch Stretch
Calf Stretch

Dynamics:
100 Jump ropes
10 Inch Worm w/ push up
10 Squats
10 Supermans
10 Sit-ups

SWOD: 2 Minute Forearm Plank Slides

AMRAP 12 min
100 ft bear crawl
12 box jumps (24/20")
12 reverse lunges

Recover and Lift

Mobility:
Recovery stretches

Dynamics:
Bear Crawl
Crab Walk
Spiderman Crawl
Inch Worm

WOD:
Deadlift
3,3,3,3,3

Thruster Surprise

Mobility:
Shoulder reset
Pass throughs
Front Squat Shoulder stretch with band
Hip Reset
Sumo Squat
Couch Stretch x 2
Calf Strectch

Warm-Up:
100 jump ropes
15 Push-ups - Chest to ground
15 Military Sit ups
15 Pull-ups
20 lunges

SKILL: SQUATS
WOD:  Thruster Surprise