WARM UP

Dynamic lengths + Quick hip and shoulder prep
2 rounds:
15 Russian KB Swings
10 Goblet squats
20-30s handstand hold

 

MOBILITY

Pre-squat hip opener
Dowel dislocates + front rack stretch

(Review squat clean thruster with dowel)


 

WOD A

EMOM x 12 Sets:
Start light and add each set building to a 1RM
(3-4 min to get bars out and warm-up movement)

Squat Clean Thruster x 1

 

WOD B

Row, Thruster, Pull-up
Complete for time:
21 Cal Row
21 Thrusters (95/65lbs)
21 Pull-ups
-Rest 2 min-
15 Cal Row
15 Thrusters (115/80lbs)
15 Chest to bar pull-ups
-Rest 2 min-
9 Cal Row
9 Thrusters (135/95lbs)
9 Bar muscle-ups
————————–
Subtract the 4 min rest + possible stagger from finish time for a total working time.