WARM UP/MOBILITY

Shoulder circles
Band shoulder stretches: lats, dip extension

WOD A

Alt. EMOM x 12 (4 sets each)

1) 5 weighted ring pullups – start neutral and supinate to finish
2) 5 weighted ring dips
3) 10-15 GHD situps or v-ups
*Go heavy but not to failure

WOD B

Guns’o’Steel
15 min AMRAP
5 bar muscle ups
10 DB pushups
15 Russian KB Swings 36/28kg

WOD C

Guns’o’Steel – Scaled
15 min AMRAP

5 chest to bar pullups
10 DB pushups
15 Russian KB swings 32/24kg


NOT-OPTIONAL)

Crossover PLYO
***Don’t skip this if you value your shoulder health***