WARM UP / MOBILITY
Quick Dynamic shoulder + thoracic warm-up
2 rounds of: 8-10 x Ring rows + Bench dips
Partner dowel shoulder stretch: Overhead + Extension / 60s each (Palms down on both)
WOD A
8 min of Ring inversion work / practice / play:
Beg: Ring inversion + Front back levers in ball shape
Int/Adv: Banded and/or modified front + back lever practice
Adv: (After some banded front back lever practice) 2-3 sets of 3 x Skin the cats
Start w/ bent knees, advance to straight legs.
WOD B
WEIGHTED PULL-UP X 5
WEIGHTED RING DIP X 5
Every 90s x 8 (4 sets of each alternating – 12 min)
A1: 5 strict pull-ups – pronated grip / weighted if possible (Sub: Jumping negatives 3-4 reps w/ 5s eccentric)
A2: 5 strict ring dips – weighted if possible (Sub: bar dips / band as needed)
—
Build to a challenging but unbroken set of 5 of each movement
WOD C
WHERE ARE U NOW
Complete 5 rounds for total reps combined: Push-ups + Knees to elbows (15 min)
In 1 min: Complete 15 Kettlebell swings + AMRAP Push-ups
– Rest 30s –
In 1 min: Complete 10 Box jump overs (24/20″) + AMRAP Knees to elbows
– Rest 30s –
—
Big classes may partner up and start on either movement set and alternate.
Accessory / Optional
Crossover symmetry “Plyo”
