WARMUP/MOBILITY

Green band shoulder stretches 30-40 secs each position, then change arms:
Anterior, posterior, lats, bully

2 Rounds:
20 secs Hollow Rock (both rds)
8-10 Scap Pullups (both rds)
2-3 Wall Walks Rd.1 / 2-3 HS kick-ups + 5 secs negative each rep Rd.2
8-10 Ring Rows (both rds)
8-10 Pushups Rd.1 / 8-10 Bench Dips Rd.2

WOD A

Alt. E90SECS x 5 sets each (15 mins):
1) 4-6 Strict HSPU’s on DB’s or parallette’s for neutral grip
2) 4-6 Strict / weighted Pullups @ 31X3 tempo – any grip

-Scale HSPU’s to pike on box
-Scale Pullups to 2-4 jumping @ 31X3 tempo. Jump as little as possible

WOD B

KANGAROO JACK

12 min AMRAP
6 Ring Dips (strict if possible although kipping is still Rx)
9 Deadlifts 225/155lb (60-65% of 1RM at most)
12 Box Jumps 24/20″

Accessory

3 Rounds:
15 Superman Raises w/2 secs pause each rep
2-3 Crossover Plyo exercises each round