WARM UP – MOBILITY

Dynamic full body warm-up

Red band shoulder pull + press activation

Box ankle/calf stretch and pistol warm-ups/progressions (box step-ups, negatives etc.)

Review WOD A movements and scaling options

WOD A

THIS, THAT, AND THE OTHER

Complete 5 rounds for total # of Strict pull-ups + Pistols completed: (15 mins)

20s AMRAP: Strict pull-ups

40s rest

20s AMRAP: Alternating pistols

40s rest

20s AMRAP: Handstand hold (freestanding, wall supported, or wall walk up to hold)

40s rest

WOD B

BELLHOP

Complete AMRAP in 12 mins:

10 Kettlebell snatch R arm (24/16kg)

10 KB overhead alt. lunges R arm

10 Box jump overs (24/20)

10 Kettlebell snatch L arm

10 KB overhead alt. lunges L arm

10 Box jump overs