Warm-up

1 minute jump rope
2 rounds of:
10 dead bugs
5 leg swing into reverse lunge
5 pushup to 2 ankle taps
10 kang squats

Minimal Equipment 8am

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

Bodyweight 10am

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

Minimal Equipment WOD @ 4pm

https://us02web.zoom.us/j/89712942146?pwd=eC9aQTZ6Rm9KL1o0M3RpVmozNllxUT09

Minimal Equipment WOD

5 rounds of:
30 secs on 30 secs off max reps
1) right leg goblet split squats
2) left leg goblet split squats
3) 4 db high pulls + 4 db power cleans right arm
4) 4 db high pulls + 4 db power cleans left arm
5) pushups
*25 minutes total

Bodyweight WOD

A) 10 minute AMRAP
10 backpack clean and jerks
12 pushups
16 jumping lunges

B) 3 rounds of
30 seconds on 30 seconds off max reps
1) left leg weighted cossack squats
2) right leg weighted cossack squats
3) hollow rocks
4) wide stance weighted good mornings
*12 minutes total