1/6 Monday

A- Roll- T-spine and lats

Activate- 2x 20 hitch hikers + 25 single unders

B- Handwalk Warm Up 

Bear crawl (locked legs)

Lateral plank walks (pull belly button into your back)

Wall climbs

Wall supported handstand facing wall 

-Hand lifts

-Shoulder taps

-thigh taps

Skill

Muscle ups

WOD

A- MAX deficit HSPU

5x 3

B- 15 minute AMRAP

3 muscle ups

15m hand walk

15 box jumps w/24” m/30”