WARM UP – MOBILITY

Big dynamic shoulder warm-up + Red band activation drills (push / pull / OH etc)

Review hollow / arch + beat swing warm-up drills

Review Handstand hold & walking techniques and scaling options

WOD A

*HANDSTAND WALK*

Max distance Handstand Walk

*HANDSTAND HOLD*

Max static handstand hold

12 min of Handstand hold / walking practice:

Advanced: Establish a max effort Static HS hold (have a partner time you) and max distance handstand walk (50ft length, and you must turn on your hands if you want/can go further!)

Intermediate: Practice static/balance holds using the wall, a spotter or banded rig set-up. Then, practice short HS walks if possible.

Beginner: Wall walk to hold, pike off box with single leg lifts, kick to wall HS holds etc.

WOD B

*PUSH + PULL CHIPPER*

Complete for time:

10 Ring muscle-ups (Sub 10-15 strict pull-ups & dips)

20 Handstand push-ups

30 Alternating dumbbell snatch (50/35)

40 Push-ups

50 Pull-ups (Sub to jumping p/u or ring row)

40 Single arm dumbbell push press (50/30)(20/arm)

30 Russian KB Swings (32/24)

20 Ring Dips

10 Wall walks (chest from floor to wall)

Scale movements and reps as needed so that you don’t get hung up on one movement for too long.

ACCESSORY

3 rounds for quality:

15-20 GHD Sit-ups

15-20/side Half kneeing banded trunk rotations (twist towards forward knee)

– rest 2 min –

Crossover Symmetry: Recovery or Iron Scap

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