WARM UP – MOBILITY

Banded shoulder stretches + activations (overhead / dip extension / thoracic stretches)

Hip flexor warm-ups / Leg lifts and hanging L-sit practice

Hollow & Arch floor work / Beat swing review

WOD A

EMOM x 16 mins (4 sets of each)

1) 30-50 Doubleunders (or 30-40s practice)

2) 2-4 Wallwalks

3) 20-30s Hanging L-sit / Tuck sit hold (2 sets max)

4) 6-8 Strict ring dips @2,1,1,1 (use a band, and/or scale to bar/box dips as needed)

Start on any movement and rotate in order

WOD B

PULLING MATTERS

Complete 3 rounds for total C2B pull-ups completed: (18 min for 2 heats)

In 3 minutes, complete:

500/450m Row (must be under 2 mins – scale as needed)

AMRAP Chest to bar pull-ups in remaining time

Scale to COB, or jumping C2B/COB, or ring rows)

– Rest 3 mins –

ACCESSORY

2-3 sets: rest as needed

12-15 GHD Sit-ups (scale ROM as needed)

12-15 Banded/Dowel lat pushdowns (standing)

16-20 Dumbbell plank drag throughs

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