Outdoor WOD

A) Every 2.5 minutes for 5 rounds complete:
8 db Z press (35/25lb) Rx+ (50/35lb)
4 tempo pushups (2020)
8 db floor press
4 tempo pushups

B) Every 90 seconds for 4 rounds complete:
10 second L-sit hold on dbs
10 seated leg raises (hands on ground, try to stay slightly leaned forward)
10-12 rainbow planks (total)
*Modift L-sit hold by letting feet touching ground or do 20 sec hollow hold

C) 8 minute AMRAP:
10 db box step ups (20/18″ box)
10 bent over db rows
5 down up tuck jumps
5 down ups
(2x 35-50lb/25-35lb)

Home WOD

A) 5 rounds
Rest 60-90 seconds after each round.
8/side db Z press
4 tempo pushups (2020)
8/side db floor press
4 tempo pushups
B) Every 90 seconds for 4 rounds complete:
10 second L-sit (hands on chairs)
10 seated leg raises (hands on ground, try to stay slightly leaned forward)
10-12 rainbow planks (total)

C) 10 minute AMRAP:
10 db box step ups
10/side bent over db rows
5 down up tuck jumps
5 down ups