Warm-up
10 side plank rotations
30 second 90 degree squat hold
5 wide stance air squats + 5 feet together air squats + 5 air squats
2 wall walks with 20 second hold in handstand after 2nd rep
6 down up jumping jacks

Minimal Equipment 8am

https://us02web.zoom.us/j/87463206270?pwd=NXQwZ2NoYURkSzRoNjNWNDlrQmlCQT09

Bodyweight 10am

https://us02web.zoom.us/j/83583913921?pwd=MDArdXYxVEZTcjNPeGpFRTE4bGZ1Zz09

Minimal Equipment WOD

A) 2 minutes on 1 minute off:
5 clapping pushups
5 hand release pushups
15 mountain climbers (total reps)
15 prisoner air squats
30 lateral hops over db
*In remaining time max single arm alternating db hang clean + jerks.
*Workout ends when you complete 100 alt. db hang clean and jerks
*8 round cap

**If not getting at least 30-40 seconds on db clean and jerks, scale reps down on buy in.
***See video on SFCF members page for scaling options for clapping pushups

B) 3 rounds for quality:
5-6 shrimp squats per leg
10 single arm db presses per side from half kneeling position
*See video on SFCF members page for demo of shrimp squats

Bodyweight WOD @ 10am
A) 20 minute alt. EMOM
1) 5-6 shrimp squats per leg
2) 40 seconds of down up tuck jumps
3) 10 backpack bent over rows + 10 seated backpack presses
4) 40 seconds of down up jumping air squats

B) 3 sets of:
10/side single leg glute bridge thrusts (shoulders elevated)
30 second hollow hold
5-10 strict HSPU/box HSPU
30 second arch hold