Warm-up

3 rounds of:
8-10 weighted good mornings
5 plank to pushups
8-10 bootstrapper squats
5 bridge ups (to crab walk position)

Minimal Equipment Workout
Monday – Saturday at 8am
https://zoom.us/j/236839072

Bodyweight Workout
Monday – Saturday at 10am
https://zoom.us/j/567669836

Bodyweight WOD

5x 3 minutes on 1 minute off
AMRAP:
5 burpees-7 air squats-9 situps

Minimal Equipment WOD

21-15-9
suitcase deadlift*
tuck jump
Rest 1 minute
15-12-9
kb/db swing
burpee
Rest 2 minutes
15-12-9
suitcase deadlift
tuck jump
Rest 1 minute
21-15-9
kb swing
burpee
*For suitcase deadlift, hold db or kb in one hand on the outside of your feet (not in between your feet). Make sure you bend the knees enough so that you stay symmetrical and don’t lean over to the side that you are holding the db on. Do half the reps on one side and half the reps on the other side (will be uneven)
*If you have a pair of dbs, you can sub in regular db deadlifts.

Accessory Work

For quality:
10-8-6-4-2
chair dips
db bent over rows (per side)
cossack squat (controlled tempo, can be weighted)
*After each round 30 second handstand hold
*If you have the equipment on hand you can sub strict pull-ups or ring rows for bent over rows