Lifting tonight and someone excited !!!

Warm up

Line work 

Gymnastic skill, 10 minutes

SCALE  with inverted push ups on or push ups on floor

• HSPU side taps order of difficulty
• wall walk to face wall – tap
• face away from wall – tap
• turn on wall
• move into 1 arm hold facing away from wall
• move to free standing and side tap
• WALK

STRENGTH

*20 minute time cap TEMPO FOR ALL 3/0/1 Dumbbell Bench Press, no bouncing off chest ( sticking point) 5 x 12 Dumbbell Prone Row 5 x 12 Bulgarian Split Squats 5 x 6L/6R WOD “OH MY GOSH” MAX EFFORT  Death by Thruster (95/65)

Assessory TRY tempo 2/0/1 3-4 sets

10-12 Bicep curls 10-12 Triceps bench dips or rings 10-12 Medial front and rear raises