WARM UP – MOBILITY
2 rounds: 1/2
45s skipping / DU practice:
Thin band shoulder activations / stretches
Hollow & Arch work / Beat swing practice
Inchworm, push-up to down dog / wall walk practice
Ring rows / Strict pull-ups
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Review / Tech: Kipping + Jumping pull-ups
WOD A
EMOM x 10: (5 sets each alternating)
1) 30-50 Doubleunders (or 30-40s practice time)
2) 8-12 C2B or COB pull-ups (or jumping variation)(or 6-8 Strict / banded pull-ups)
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Treat this as practice / Skill work, keep sets consistent and submaximal.
WOD B
WALL WALKING DT
Complete AMRAP in 15 mins:
AMRAP 15:
1 Wall Walk
1 Round of “DT” (135/95)
2 Wall Walks
1 Round of “DT”
3 Wall Walks
1 Round of “DT”
…continue adding 1 wall walk each round
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1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– pick a weight where at least a 2-3 rounds of the DT complex can be completed unbroken
Score last completed round # + extra reps
ACCESSORY
2-3 rounds: rest as needed
8-10 Cuban presses (Slow controlled negatives, use dowel + plates, or light BB)
10-12/side Staggered stance double DB Romanian deadlifts
12-15 GHD Sit-ups (scale ROM or to 20-30s GHD hollow hold)
