WOD:

#spirit bomb

Individual Option:
35 Dumbbell Steps ups (2x50s/35s) (24/20) *Scale to 35/25lbs **Can also use 95/65lbs on barbell
150’ Bear Crawl (Rx+Handstand Walk)
25 Dumbbell Step Ups (2x50s/35s) (24/20)
100’ Bear Crawl (Rx+Handstand Walk)
15 Dumbbell Step Ups (2x50s/35s) (24/20)
50’ Bear Crawl (Rx+Handstand Walk)

Target time 15 min

STENGTH:

#majin buu

AMRAP 12 Minutes
12 Strict Press 75/55#
12 Weighted Good Morning with Barbell (Rx+24 Hip Extension)

CASHOUT:

#accessory

4 rounds
10 Pulse-ups
20 abmat situps
30 flutter kicks (each side)

Optional WOD 2:

4 Rounds:
25/20 Calorie Echo Bike
100 Heavy Rope Double Unders (150 Regular DUs) or 200 Singles
25/20 Calorie Echo Bike
5 Rope Climbs (Scale to 15 Strict Pullups)
-Rest 1:1 between sets-

Target 5-6 min

Cap 8 min