WARM UP – MOBILITY

Dynamic upper body & core rotations / overhead stretch

Thin band: 8-12 each: pull aparts / upright rows / shoulder press / Hollow push downs

Hanging scap pull-ups & beat swings

Review / Tech: Shoulder press

WOD A

SHOULDER PRESS

15 mins to establish a 1 rep max shoulder press (strict press)

Take bars from the rack, partner up if you can.

WOD B

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.

— OR —

HANGING KNEE RAISE + PIKE HSPU ENDURANCE

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

EMOM x 3: 1 unbroken set of knee raises (knees above hips)

– 1 min rest –

EMOM x 3: 1 unbroken set of pike HSPU (feet on 24/20″ box)

– 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.

Scale movements as needed to get at least 8-12 on first rounds

ACCESSORY

2-3 rounds: rest as needed

6-8 “Super delt raise” complexes (lateral raise – to the front – to overhead – back down the same way)

8-12 Ab-wheel rollouts

15-20 Banded face pulls

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