Warmup:

10 Cal Bike

8 Squat2Stands

8 Thoracic High Fives

8 Inchworm to push up

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Our last session of Overhead Squat this cycle before we re-test our 5X5.  By now, you know the importance of keeping the core tight, as well as keeping the shoulders active throughout the movement. Today, the goal is to finish with a heavy single for the day.  If that ends up being a new 1RM, then cool!

WOD:

30-20-10:

Calorie Bike

Toes-to-Bar

Hand-Release Push Ups

Video courtesy of Breazeal Gymnastics.  This one will come down to grit and good technique.  The bike and hand-release pushups are just movement you need to sink your teeth into and go for it.  On the T2Bs, good form will allow you to cycle these better than trying to just muscle through the movement.

Scaling Options:

T2B -> Kipping knee Raise -> Laying Toe2Bar -> V-Ups

Push Ups -> off bench

Cool Down:

3 Rounds

:30 Cobra Pose

:30 Scorpion Hold, per side