WARM UP – MOBILITY

(approx. 10 mins)

Lots of shoulder circles/rotations

Shoulder warmups w/ red bands & a light DB:

Pull aparts, raises, presses etc.

WOD A

MAX UB STRICT HANDSTAND PUSHUPS

MAX UB PRONATED STRICT PULLUPS

A1) 1 x max. UB strict HSPU’s

– rest approx. 3-4 mins –

A2) 1 x max. UB strict pronated pull-ups

– Use progressions that allow for at least 3-5 reps. If you can do 1 rep as Rx then go for it, but also complete a higher volume set at an easier progression straight after.

WOD B

SA DB SHOULDER PRESS X 5

Approx. 12 mins to establish a 5RM single arm DB shoulder press /side

– Complete 5 reps on one side, rest 15-20 secs, then repeat on the other side

– Avoid excessive arching or body movement

– Reps do not count if your legs or feet move at any point during the rep

WOD C

PUMPTY DUMPTY

12 min AMRAP:

25 Double unders

12 Alt. DB snatch 50/35lb

9 Pull-ups

6 Handstand push-ups

-Rounds should be fast and relatively UB for a few rounds, so choose progressions and a rep scheme that allows for that

ACCESSORY

3 sets:

10-10-10 lateral raise drop set

– rest 60 secs –

5×5 Crossover reverse fly

– rest 60-90 secs –

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