Warmup:
Easy row/run/jumprope
General Dynamic
Handstand Practice
Strength:
Choose either Press or Push Press and find a 2 rep max
WOD:
AMRAP 20-
15 Pushups
10 reps of 2 lunges/leg 2 squats holding a plate (guys use 45# plate, girls use 25# plate)
20 Ground to Overhead with the plate (this movement is a hybrid of a snatch, clean&jerk, and a swing. Make sure you squeeze your abs and load your hips straight back!)
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