Band shoulder stretches: Lats, Rear Delts, Dip extension


2 Rounds:

10 DB Press – light weight

5 Strict Ring Pullups or Ring Rows

5 Strict Dips or Pushups

5 Beat Swings


12 mins:

-Warmup Jerk / work to a heavy-ish triple

-Warmup / work on Muscle up / Pullup tech


WOD A) 15 min AMRAP:



300m Run

10 Push Jerks 135/95

5 Muscle Ups



300m Run

10 Push Jerks 115/80lb

2-3 Muscle Ups



300m Run

10 Push Jerks 95/65lb

8-12 Pullups + 8-12 Dips

*Dips and Pullups can be divided any way


**Weights are approx. you should be able to do you first set of 10 unbroken so add/subtract as needed**


WOD B) Crossover Symmetry Plyo