WARM UP – MOBILITY

Big dynamic upper body warm-up + banded activations

2 rounds:

8-10 each: Ring rows, Bench dips, Hollow rocks

Review: strict/weighted pull-ups and bar dips

WOD A

20 min to build up to and establish a 3RM strict bar dip, and 3RM weighted pull-up (or most challenging variation possible.

You can spend ~10 min on one, then switch, or go back and forth between movements.

WEIGHTED BAR DIP X 3

WEIGHTED PULL-UP X 3

WOD B

BURN RATE

12 min AMRAP:

16 Dumbbell hang clean to overhead (50/35)(8/side – split any way)

12 Push-ups

1 Rope Climb

DU’s should be ~30-45s max, scale volume or go to 75-100 singles.

Scale push-ups down to ~8 and/or scaled (bench/banded) variation as needed, but try to use the same throughout.

Scale RC to 8-10 Ring rows

ACCESSORY

Crossover Symmetry Plyo, Iron Scap, or Recovery

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