WARM UP – MOBILITY
Big full body dynamic joint warm-up + stretch
Tech: Thrusters + Power cleans w/ empty barbell
Review / Warm-up: Kipping pull-ups and HSPU’s
WOD A
8 min EMOM:
1) 10 Thrusters (light-moderate, smooth unbroken sets)
2) 8-12 Pull-ups (C2B, kipping, jumping, or ring rows)
— Rest 4 mins —
8 min EMOM:
1) 5 Power cleans (moderate – heavy, unbroken “touch and go” reps)
2) 8-12 Handstand push-ups (strict, kipping, or pike)
—
You may build slowly as needed, or keep the weight the same, on both barbell movements
Keep gymnastics movements the same / consistent each set
604 at home: scale barbell movements to DBs or odd object, pull-ups to table pull-ups or bent over rows.
WOD B
BELLS AND BOXES
Complete AMRAP in 8 min:
12 Kettlebell swings (24/16kg)
6 Burpee box jumps (24/20″)
12 Goblet squats
6 Burpee box jumps
—
604 at home: scale to DB or odd object swings/squats + burpee step ups or tuck jumps as needed
