WARM UP – MOBILITY

Green band shoulder streches x 30-40 secs per position:

Pecs, posterior, oh/lats

2 Sets:

1 Wall walk

1 Kick to HS + 10 sec hold on DB’s/Parallettes

5 Scap pull-ups + 5 Beat swings

WOD A

Alt. EMOM x 5 sets of each:

1) 4-6 Strict HSPU’s on DB’s or Parallettes

2) 2-4 Bar muscle ups

– Choose challenging but sustainable progressions

– Sub a pull-up progression for BMU’s: Weighted PU, CTB, jumping negatives etc.

WOD B

JUNGLE JIM

15 min AMRAP:

6 Ring dips

9 Toes to bar

12 Box jumps 24/20″

– You may start on any station to space out if needed

– Scale dips to bar, bench. or push-ups

ACCESSORY

1) 3 Sets, easy pace:

2 UB Turkish get-ups /side

20-30 KB side bends /side

10-15 Ab-wheels

2) Crossover Recovery

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