WARM UP – MOBILITY
Quick dynamic joint rotations (hips / midline / shoulders)
Then grab a light-moderate KB + Green band:
Lower body / Core warm-ups: Banded good mornings, Lunges, Glute bridges, Bird dog / Dead bug
Upper body / Pressing KB warm-ups: KB halos, SA presses, Windmills, Pike HSPUs
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Review / Warm-up: Deadlifts + Handstand push-ups
WOD A
Every 3 min x 6 sets:
3 Deadlifts (1.1.1 lower and re-set for each lift, no touch and go)
5-8 Strict Handstand push-ups (Aim for 5+ unbroken each set)
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Start DL at ~60-65% and build slowly to a heavy but quality set. Should not be an absolute 3RM (A little heavier than the 5s last week, measure added for reference)
Challenge the HSPU by adding deficit, wall facing, or tempo
Scale by shortening the ROM (2 mat max), Banded, Pike variations, or controlled negatives.
DEADLIFT X 3
DEADLIFT X 5
WOD B
AMBIDEXTROUS
Complete for time:
20-18-16-14-12-10 reps for time:
KB Snatches (24/16kg) (10 per arm, 9 per arm etc. divided any way you like)
Alternating Pistols
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Sub KB snatch to hang DB snatch as needed
Scale pistols in ROM or support, or to Goblet step back lunges.
ACCESSORY
3 rounds: rest as needed
8-10 GH Raises (use bands as needed)
8-10/leg Staggered stance KB/DB Romanian deadlift
15-20/side KB/DB Oblique side bends
