Warmup:

2X:

10 Squat2Stands

8 Pushup2Downward Dog

4 Single-arm DB Hang Clean

4 Single-Arm DB Push Press

10-sec Hollow Hold

Then…

2 Wall Walks

20-sec Handstand Hold

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

In 8 Min, Complete:

20 Alternating Single-Arm DB Hang Clean & Jerk (50/35)

15 Handstand Push Ups

30 Wall Balls (20/14)

25 Ab-Mat Sit Ups

Rest 2 minutes

*Repeat for a total of 3 Rounds

Score = Total Work Time

Video courtesy of Functional Bodybuilding.

Steady pace on the movements and manageable chunks will allow you to get through all the work in under 8 minutes a round. Save your shoulders in the hang power clean & jerks by using your hips as much as possible to move the weight.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

HSPUs -> Pike push up off box or floor -> high kneel DB press (ELITE: deficit HSPUs)

MB weight -> 14/10 -> as needed

Ab mat sit ups -> feet anchored (ELITE: GHDs)

Cool Down:

Cobra Pose – 2 Min

Banded Bully stretch – 1 Min per side