Warm-up

2x
5 scorpions/side
10 weighted good mornings
10 feet together/knee together squats
10/side reps perfect stretch to active pigeon stretch
10 scap pushups
10 down ups

Minimal Equipment WOD @ 8am
https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09

Bodyweight WOD @ 10am
 https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09

Minimal Equipment WOD

A) 5 rounds of:
200m run
20 kb swings
12 alt. pistols

B) 4 rounds for quality:
6-12 clapping pushups
30 second handstand hold
10/side controlled tempo floor press

Bodyweight WOD

A) For time:
50 russian step ups
40 curtsy lunges
30 burpees
20 backpack RDLs
10 reps backpack 1 squat clean + 1 front squat + 1 push jerk complex
20 backpack RDLs
30 burpees
40 curtsy lunges
50 russian step ups

B) 3 rounds of:
20 V ups
20 second hollow hold
20 russian twists