WARM UP – MOBILITY
Banded upper body warm-ups and stretch (Press / Pull / Overhead)
Scap pull-ups / Scap push-ups / Ring rows / Bench dips
Hollow & Hip flexor warm-ups
Review false grip & strict RMU progressions and HS practice progressions
WOD A
EMOM x 12: (3 set each, start anywhere, rest 1 min after each round)
1) 2-4 Strict ring muscle-ups / Spotted RMU / Low ring transitions / Ring dips
2) 30-40s Handstand walk / HS balance / HS hold / Wall walk practice
3) 20-30s Parallette L-sit or Tuck sit hold
4) Rest
WOD B
TAKE ME AWAY
20 min AMRAP:
16 SA Dumbbell Hang clean to overhead (50/35 – 8/side, split any way)
12 Hand release push-ups
8 Pull-ups
4 Inverted burpees
—
Keep pull-ups on the centre rig today for inverted burpee wall space
ACCESSORY
2-3 rounds: rest as needed
8-10/arm Dumbbell concentrations curls
12-15 Single DB skull crushers (hold the heads of the DB)
20-25 Banded face pulls
