WARM UP – MOBILITY
Dynamic shoulder circles/thoracic warm-ups
2 rounds:
2-3 wall walk to 10s hold or 10 elbow taps
6-8 Scap pull-ups + 6-8 Beat swings
8-10 dumbbell shoulder press (light and smooth)
8-10 ring rows

WOD A
A1) Every 90s x 6 sets (3 sets each)
1) 6-10 Handstand push-ups @3,0,X,1
2) 6-10 Wide grip pronated pull-ups @3,0,X,1— rest 4 min —A2) Every 3 min x 3 supersets:
10-12 Seated dumbbell shoulder press (keep elbows wide and palms forward)
12-15/arm Staggered stance single arm KB rows

WOD B
GUN BARREL
Complete AMRAP in 10 mins:
8 Ring Dips
10 Toes to bar
12 Box jump overs (24/20)
14 Alt. dumbbell hang clean to overhead (50/35)

Scale volume/movements as needed to keep moving through a few rounds

ACCESSORY
3 rounds: rest as needed
15-20/each banded internal & external shoulder rotations (thin blue or green band attached at elbow height)
15-20 Dumbbell or plate reverse flys
20-30 Hollow rocks

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