WARMUP/MOBILITY

5 mins – Band shoulder ROM / activation drills

2 Rounds:
30 Secs Hollow Rock or Hold
30 secs Wall Facing Handstand Hold
30 secs Scap Pullups

WOD A

Alt. E90SECS x 8 sets (4 sets each, 12 mins)
1) 3-5 Supinated Strict Chin-ups (weighted x 5 if possible) perform a 50X5 tempo on your LAST REP ONLY every round (weighted x 5 if possible)
2) 3-5 Strict Dips (bar or ring, weighted x 5 if possible) perform a 50X5 tempo on your LAST REP ONLY every round

*If you don’t have strict pullups then perform 2-3 jumping reps at a 50X5 tempo on each rep – or have a partner or coach assist you through the concentric phase if you are close

Weighted Ring Dip x 5

Weighted Bar Dip x 5

Weighted Supinated Chin-Up x 5

WOD B

Man Eater

5 Rounds (20 min cap):
4 DB Man Makers 45/30lb (3 reps if you are newer to classes or struggle with these)
20 Cal Row (15 Cals if you are not a strong rower, keep it around a minute)
-Rest 60 secs-

*Man Maker = Pushup on DB row left arm, Pushup on DB row right arm, Power Clean, Strict or Push Press
*Use a weight that is challenging but you don’t need to stop during the 4 reps, the goal for each round is fast and unbroken through the MM and Row

WOD C

NOT OPTIONAL!
Crossover Plyo