Outdoor WOD

For quality:
10-9-8-7-6-5-4-3-2-1

Db bench press (challenging weight)
weighted pistols per side
hand release pushups
goblet split squats per side

* Lie upper back on a wallball for db bench press
Use 1 db for pistols and split squats.
*Modification for weighted pistols will be weighted shrimp squats. Next modification with be weighted shrimp squats to a wallball target. Next modification will be unweighted elevated shrimp squat.

Functional Bodybuilding (9am zoom)

Warm-up:
2 Sets
8 Push-up to Down Dog + Ankle Taps
10 Side Plank Clamshell Thrusts
20 Alt. Lateral Lunge Hand-offs

A1) Glute Bridge Bench Press: 6-8 Reps/side
A2) Split Cross-Body RDL: 6-8 Reps/side; Rest 90sec x 3 Sets

B1) Alternating Gorilla Rows: 16-20 Alt. Reps
B2) Front Rack Hunter Squat: 8-10 Reps/side
B3) Rapid Decel Swings: 10-12 Reps; Rest 90sec x 3 sets

3 Sets For Quality
6 Rotational Clean to Fwd Lunge + 6 Clean and Windmill Press R
6 Rotational Clean to Fwd Lunge + 6 Clean and Windmill Press L
20 KB Hollow Flutter Kicks R
20 KB Hollow Flutter Kicks L