WARM UP – MOBILITY

3 rounds of:

30-45s skipping/DU drills

12-15 Green band pull-throughs

Red band shoulder activations (presses / pull apart etc.)

Tech: Kipping HSPU

WOD A

TURN AND BURN (RX +)

5 rounds for time:

25 Doubleunders

15/12 Handstand push-ups

25 Doubleunders

15 Kettlebell swings (32/24kg)

15 min time cap

— OR —

TURN AND BURN (RX)

5 rounds for time:

25 Doubleunders (Scale to 50 singles)

15 Push-ups

25 Doubleunders

15 Kettlebell swings (24/26kg)

15 min time cap

WOD B

Complete 3-4 supersets for quality:

6-8/side x Half kneeling dumbbell Arnold press

15-20 V-ups, Tuck-ups, or hollow rocks

200ft farmers carry (heavy but unbroken)

– rest 90-120s between rounds

ACCESSORY

Crossover Symmetry: Plyo or Iron Scap

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