WARM UP – MOBILITY
Dynamic running warm-up + banded shoulder activations.
Warm-up / Review: Kipping pull-ups / Bar muscle-ups (jumping muscle-up transitions)
Kettlebell SDHP and Box jump overs
WOD A
4 X 4 X 4
Complete AMRAP in 4 rounds of: 4 min on / 2 min rest (22 mins)
3 Bar muscle-ups (sub to jumping BMU / 4-6 kipping or jumping C2B or pull-ups)
6 Hand release push-ups
9 Kettlebell SDHP (32/24kg)
12 Box jump overs (24/20)
—
Pick up where you left off each round for a final rounds + reps score.
WOD B
3 rounds for quality:
4 Turkish get-ups (2/side alternating – moderate weight – KB or DB)
3-5 Wall walks w/ 5-7s hold at the top
15-20 Hollow rocks or ~30s hollow hold
ACCESSORY
10-15 mins of mobility work.
Focus on lower body / squat mechanics:
eg: banded hip openers, ankle mobility, pigeon pose, squat holds etc.
