WARM UP – MOBILITY
(10-12 mins total)
2 mins Shoulder circles – get them burning!

Alt. EMOM x 6 mins (3 sets each):
1-2 Wall Walks + 10-15 secs hold on 2nd rep
20-30 secs Hanging L-hold or Tuck hold
WOD A
JT
For Time:
21-15-9 Reps
Handstand push-ups
Ring dips
Push-ups
JT – STRICT
For Time:
21-15-9 Reps
Strict handstand push-ups
Strict ring dips
Push-ups

-12 min cap
-Add uncompleted reps as seconds
-Scale reps to 15-12-9 if needed
-Scaled movements: pike hs pushups, bar or bench dips, elevated pushups
WOD B
THE GUN SHOW
20 min partner AMRAP, alternate complete rounds:
250/200m Row Sprint
1 Legless Rope Climb + 1 w/legs (sub 1-2 reps w/legs or 10 Ring Rows)

*Rounds must be no more than 1:45-2 mins, scale metres on rower if needed, row should be give or take 1 min
*Stagger 2 heats of 7 on rower, 2nd heat starts after 45 secs
ACCESSORY
3 Rounds:
12-15 Lateral Delt Raises
12-15 Bent Over Rear Delt Flies

Crossover Plyo