WARM UP – MOBILITY
Pull out a red band, empty barbell, and a skipping rope.
30-45s skipping / warm-ups +
1) Red band shoulder activations (pressing and pulling)
2) Empty barbell strict press, push press, bent over rows
3) Hanging prep: Scap pull-ups, beat swings, pull-ups / ring rows
Review WOD A and build up to starting weight
Every 2 min x 8 supersets: (4 sets each alternating)
A1: 5 Strict shoulder press + AMRAP -2 Push press
A2: 5 Strict pull-ups + AMRAP -2 Kipping pull-ups (or Ring rows)
A1: Build to a heavy but not max set of 5 press, aim for 5-8+ push press
A2: BW or “light weight” added for 5 smooth reps, then kipping for a burn out, but not max set
If you are using bands for your strict pull-ups, then use ring rows for the superset AMRAP.
You may start on either A1 or A2 and alternate for 4 rounds each
SHOULDER PRESS X 5
Complete for time:
30 Pike HSPUs (feet on 24″ box, hips over shoulders for rx)
30 Toes to bar
30 Dumbbell Push press (50/35)
30 Dumbbell Renegade rows (50/35) (15/side alternating)
30 Push-ups on Dumbbells
30 Med-ball weighted sit-up + Russian twist (20/14) (Anchor feet, ball overhead to thighs + twist)
Scale DU’s so sets are 90s-2min max, or complete 200 singles.