WARM UP – MOBILITY
Quick dynamic shoulder warm-up & banded shoulder activations.
then;
2 rounds of:
20s Bench / Box shoulder/thoracic opener
12-15 Hollow rocks + 5 Superman lifts
then;
2 rounds of:
Beat swing / kipping pull-up practice
2 x Wall walk + 10 elbow or shoulder taps or 10s HS hold
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Review / Prep WOD A skill movements
WOD A
EMOM x 10: (5 sets of each alternating)
A1) 6-8 Handstand push-ups (may be strict, kipping, or a combination. Scale to box pike variation)
A2) 2-5 Bar muscle-ups ‘or’ 6-8 kipping or jumping pull-ups (C2B or Chin over bar)
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– You may also work on BMU progressions: spotted, banded, jumping etc)
– Pick a suitable progression and rep scheme that is sustainable across the 5 sets.
WOD B
PARTNER PUSH
With a partner of similar ability, complete AMRAP in 20 mins:
P1: Complete:
10 Single arm hang clean + push press (5R + 5L) (50/35)
10 Push-ups
10 Toes to bar
P2: Row for Cals
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Rotate/switch every time P1 complete their triplet.
Count rounds + reps completed of the triplet and keep the rower cals accumulating.
Your team score is the total number of triplet reps + rower cals combined.
ACCESSORY
3 rounds for quality:
4 Turkish get-ups (2R + 2L – moderate weight)
2 min plank rotation (30s each: Front / Side / Side / Front)
6-8 “ATYT” with light plates (bent over row position)
– rest 2 min between rounds –
