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

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)

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

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)

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