WARM UP – MOBILITY

2 rounds alternating with a partner

1) Row 60-90s

2) Banded shoulder pressing / pulling warm-ups

2 rounds of:

1) Pull-up prep: (Scap pull-up, Beat swings, pull-ups etc.)

2) Dip prep: Bench/box dips / dip extension stretch, bar dips or ring dips

Review Barbell and Gymnastics movements / scaling options and warm-up for WOD

WOD A

PUSH, PULL, AND DRAG

With a partner of similar ability, complete for time:

6 rounds of:

15/12 Cal Row

10 Shoulder to overhead (115/75)

10/8 Chest to bar pull-ups

Directly followed by 6 rounds of:

15/12 Cal row

10 Power Cleans (115/75)

10/8 Ring dips

—-

Alternate complete rounds with your parter (3 round of each triplet)

Rounds should be under 2 mins, scale movements / weights / reps accordingly

Scale C2B to regular pull-ups or a jumping variation

30 min time cap

ACCESSORY

3 rounds:

8-10 each: Front / Side / Rear delt raises

20-30 Banded standing crunches (band attached to pull-up bar, held over the shoulders)

– rest 2 min –

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