WARMUP/MOBILITY
Lots of shoulder circles and rotations
Green band shoulder stretch
WOD A
Alt E90SECS x 3 Rounds of each (13.5 mins)
1) 2-3 Rope Climbs – Legless if possible
2) 8-10 Strict Toes to Bar or Striaght Leg Raises
3) 8-12 UB Kipping Handstand Pushups – add deficit as needed (or work on your current progression; negatives, banded, pike etc.)
WOD B
Alt. EMOM x 12 mins (4 sets each)
1) 5-15 UB Pullups – work on your current progression; kipping or butterfly – chest to bar for advanced
2) 10-15 Banded Situps – no abmat
3) 14 Double KB Front Rack Walking Lunges
WOD C
500 Meter Row
500 meter row for time
