WARM UP / MOBILITY

Quick dynamic shoulder + hip warm-up
60s/side: Couch stretch + Post calf stretch
Green band shoulder stretch out (Overhead / Pec / Bully)

WOD A

EMOM x 10 (5 sets of each – alternating):
Advanced:
1) 2-4 x Ring Muscle ups
2) 8-10 x Alternating pistols
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Intermediate:
1) 3-5 x Jumping Ring muscle up transitions / Low banded transitions
2) 6-8 x Pistol progressions / Rolling pistols
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Beginner:
1) 3-5 strict pull-ups + 3-5 Dips / Push-ups
2) 6-8 x Pistol progressions

WOD B

Partner Pain
Complete with a partner for time:
30 – 25 – 20 – 15 – 10
Row Calories
Ball Slams (40/30lbs)
400m Run between each round (not after the last set of 10 – 4 runs only)
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One partner will start on the rower, one on the ball slam. Once both partners finish their 25 reps/cals, they will switch and complete 25 of the opposite movement. They will then complete a 400m run together, then continue on with 20, 15… etc. of each movement until finished.