MOBILITY
Lots of shoulder circles
2 Rounds
30s bench shoulder stretch
30s pec stretch L/R
10 v-ups
10 cobra raises
WARMUP
15s passive hang + 15s active hang
50’ crab walk
50’ bear walk
2 x 10 beat swings (10 secs rest between)
30s handstand walk if you have it, handstand hold if not
50’ butt scoots
50’ crab walk
50’ bear walk
2 x 10 beat swings (10 secs rest between)
30s handstand walk if you have it, handstand hold if not
50’ butt scoots
WOD A
EMOM x 8 mins; choose your progression
1) 1-5 muscle-ups
2) 1-2 jumping muscle-up transitions + dip
3) 2-3 false grip ring row + transition & negative
4) 4-5 ring rows + 3s negative
2) 1-2 jumping muscle-up transitions + dip
3) 2-3 false grip ring row + transition & negative
4) 4-5 ring rows + 3s negative
WOD B
HSPU – DU Intervals
4 Rounds for total reps
30s handstand pushups
-30s Rest-
30s doubleunders (3 DU’s = 1 rep, 5 singles = 1 rep)
-30s Rest-
REST 3 MINS BEFORE STARTING WOD C
WOD C
CTB Pullup – Run Intervals
4 Rounds for total reps
30s chest to bar pullups
-30s Rest-
30s shuttle runs 30’
-30s Rest-
