WARM UP – MOBILITY
(10-12 mins)
Lots of shoulder circles / rotations
Alternate:
Banded shoulder drills
KB Halos, Windmills & Presses
WOD A
Alt. EMOM x 12 mins (4 sets each)

1) 5 Shoulder Press @ 41X1 tempo (70-80% of 5RM or something you could hit 7-8 reps with)
2) Max Strict Pullups – leave 1 rep in the tank each round
3) 10-12 Lateral Delt Raises
WOD B
LILO & STITCH
20 min partner AMRAP – alternate complete rounds with a partner

15 Cal Row (10-12 if you aren’t a strong rower)
12 KB Swings 36/28kg (must be unbroken)
9 Handstand Pushups 4/2″ deficit (1-2 sets on first round max. scale reps or progression as needed)

The goal for this workout is for rounds to be as fast and as unbroken as possible, so make sure you are choosing the correct progressions to allow this to happen. First round should be no more than 1:30-2 mins
ACCESSORY
Crossover Plyo