0:00-0:10Warm up: Run around the half block, then 3 sets of: 15 dowel pass thrus, 10 Air squats, 20 mountain climbers

Pre-mobility: Anterior chain smash and floss 
Health and Fitness

0:10-0:35

A. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 6-8 reps @ 2111 

rest 20s then complete

10 GHDSU @20X1
0:35-0:50

B. **Beginner to intermediate option**

AMRAP in 10min

10 Push ups

10 Pull ups (kipping allowed) 

20 Russian KBS
Classic:

0:10-0:35

A. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps @ 2111 @75-85%, *Build through sets

rest 20s then complete

10 GHDSU @20X1
0:35-0:50

B. **Beginner to intermediate option**

AMRAP in 10min

10 Push ups

10 Pull ups (kipping allowed) 

20 Russian KBS
**Advanced Option**

AMRAP in 10 minutes of:

10 Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

0:50-1:00

D. Mobility = T-spine smash, banded bully