Warm up:
Mobility
10 Cat/Cows
10 Toe touches in pike
30 sec. twisted pec stretch
10 narrow grip overhead raises (lying on stomach)
10 passthroughs lying on stomach
10 passthroughs
10 narrow grip overhead squats

then

2 rounds of 45“on/15“off
High Knees in Place
static goblet squat hold
alt. Lateral lunge
Plank to pushup

A.
3 Rounds of 45“on/15 off
handstand hold or front leaning rest
backbag curls
russian twist

B.
EMOM 18
1: 20 Backbag push press
2: 5-10 dynamic push ups
3: 20 sec. (each side) side plank

video: https://www.youtube.com/watch?v=HsPQts2dq9M
Online WOD at 17:00
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