Daily Workout WOD, April 18, 2022

200m Run
Then for 8 mins cycle through:
30 Standing Hops
30 Single Unders
6/side Alternating Single Leg V-Ups
6/side Bodyweight Lateral Step Ups
6 Shoulder Activations (down in 3 secs)
6 Narrow Push Ups (down in 3 secs)

EMOM x 5 mins:
30 secs of practicing your HS Skills
(either Freestanding, Kick Up to the Wall, Shoulder Taps or Wall Walk Hold)

EMOM x 16 mins:
1. 40 secs Max Rep DUs / Singles
2. 40 secs Max Rep Med Ball Straight Leg Crunches
3. 40 secs Max Rep Step Up & Over (50/35 – 25/15 – Bodyweight) (24/20)
4. 40 secs of 5 Strict / Banded Pull Ups + Max Strict HSPUs / Push Ups in time remaining

Optional Extra Work

Every 2 mins & 30 secs x 10 mins:
3 Power Clean & Jerks at 75-80% of your 1RM

Every 2 mins x 6 mins:
3 Clean Pulls at 100% of your 1RM Clean

AQAP complete:
1200/800m Row
Rest 90 secs (at 26-28 s/m)
800/600m Row
Rest 90 secs (at 29-31 s/m)
500/400m Row
Rest 90 secs (at 32-35 s/m)
800/600m Row
Rest 90 secs (at 29-31 s/m)
1200/800m Row
Rest 90 secs (at 26-28 s/m)