WARM UP – MOBILITY
Red band shoulder warm-ups (pressing + pulling)
Mix in some hollow / arch work & Overhead / Dip extension mobility
Hanging / Scap pull-ups / Beat swings / Kipping pull-ups
Wall walk / HS hold and shrugs / Pike HSPUs
Review ring muscle-up technique and low ring transitions
WOD A
Start on 1 or 2 and complete 5 sets then switch: (18 min)
1) Every 90s x 5 sets:
7-10 Handstand push-ups (may be strict, kipping, or pike variations)
- rest 3 mins –
2) Every 90s x 5 sets:
3-6 Ring muscle-ups (strict or kipping)
Subs: low ring transitions/ring rows+dips, or kipping pull-up practice
You may partner up and spot for each other (both go with in the 90s clock)
WOD B
100 GRIP STREET
Complete for time:
100 x Dumbbell Hang power clean to overhead* (1 x 50/35)
*EMOM (including 0:00) complete: 7 toes to bar
Switch hands each minute until you have completed 100 reps
Use a weight where you can complete 10+ reps unbroken (on one side)
Scale TTB reps down or sub to V-up/Tuck-up
12 min time CAP, 12:00 + uncompleted DB reps to score
ACCESSORY
2-3 sets:
6-8 Super delt raise complex + 12-15 Rear delt flys
10-15 Side plank hip raises + 30s side plank hold / side
- rest 60-90s between rounds –
