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

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