WARM UP / MOBILITY
Dynamic hip and shoulder warm-up
Green band shoulder stretch: overhead, lats, pecs

Tech: Kipping pull-ups
Review movement standards and scaling options.
WOD A
BARBARA
Complete 5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
– Rest exactly 3 min between each round –

Record total working time to complete minus the 12 min of rest time.
For newer athletes, choose the scaled rep scheme:
(Scale body weight movements as needed)
BARBARA (SCALED VOLUME)
Complete 5 Rounds for time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
– Rest exactly 3 min between each round –
Record total working time to complete minus the 12 min of rest time.