WARM UP – MOBILITY

Dynamic shoulder warm-ups + Red band shoulder & back activation drills

Warm-up/Tech: TTB & HSPU

Alternate sets with a partner:

1) 6-8 Scap pull-ups + 6-8 Beat swings

6-8 Pike/Down dog Handstand push-up progression + 20s Down dog stretch

2) 6-8 Strict knee raise or Straight leg raise + 6-8 kipping knee raise or ttb

2 Wall walks w/ 10s HS hold/shrugs at the top.

Review WOD A and scaling options

WOD A

TTB + HSPU ENDURANCE

Complete 2 rounds for total reps combined: (15 mins)

EMOM x 3: 1 unbroken set of toes to bar

– 1 min rest –

EMOM x 3: 1 unbroken set of strict handstand push-up

– 1 min rest –

Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)

Start on either station and complete the 3 min EMOM there before switching to the next.

WOD B

DIRTY DOZEN

12 min AMRAP:

12 Alternating dumbbell snatches (50/35)

12 DB Push press (6/side)

12 DB plank drag throughs (pull DB to outside shoulder width)

12 “Over and back” hops over the DB (24 jumps total)

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