Tuesday Jan. 5, 2021

Warm Up
Mobility: 
Samson Stretch 1:00/Side
PNF External Rotation 1:00/Side  https://www.youtube.com/watch?v=qrrrZF1WZzs 

2 Rounds:
:30 Bike/Row
8 Hollow Body Swings
10 Flutter Kicks
6 Push-ups 

Strength/Skill
Push Press
5x3 (increasing) 

WOD 
AMRAP 4
21/17 Cal Row/Bike
21 Burpees
21 C2B Pullups

Rest 4:00

AMRAP 4
15/12 Cal Row/Bike
15 Burpees
15 T2B

Rest 4:00

AMRAP 4
9/7 Cal Row/Bike
9 Burpees
9 Pullups 

F: R1: Ring Rows for C2B pullups; R2: Situps for T2B; R3: Ring Rows for Pullups
P1/P2: as written
C: Bar MU for regular pull-ups 

Post-WOD Cooldown/Mobility (optional)
Cat/Cow 2:00