WARM UP – MOBILITY
Quick dynamic shoulder warm-ups
then;
2 rounds of:
15-20s Box shoulder/thoracic opener
15-20s Box dip extension stretch
12-15 Hollow rocks + 5 Superman lifts
then;
2 rounds of:
5 Ring swings
6-8 kipping pull-up or ring pull-ups
6-8 bench, box, or ring dips
Wall walk + 10 elbow or shoulder taps or 10s HS hold
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Review / Prep WOD A skill movements
WOD A
Every 90s x 8 sets: (4 sets of each alternating)
1) 2-6 Ring muscle-ups
2) 30-45s handstand walk practice
—
Scale MU’s to spotted (kipping or strict), jumping, or low ring transitions (feet on floor, toes on floor, or banded)
Scale HS walks to partner assisted, lateral wall walks, box handstand walk circles.
(max 45s work on each set)
WOD B
COMPAÑEROS EN LA MUERTE
With a partner of similar ability, complete:
10 Rounds for time: (5 rounds each, alternating complete rounds)
10 Double dumbbell push press (50/35lb)
10 Chest to bar pull-ups
10 Burpee box jump overs (24/20″ – facing the box)
—
Challenge yourself to sprint each round with fast transitions and just hold on through the last rounds)
Scale C2B to regular pull-ups or jumping variations to maintain intensity.
20 min time cap (rounds should be well under 2 min each)
ACCESSORY
3 sets:
Superset 8-10 reps each: (use light plates or dumbbells)
Front delt raise
Lateral delt raise
Rear delt fly
– rest 30s
30-45s side plank – load hip with DB or Slam ball if possible
– rest 60-90s
