WARM UP – MOBILITY
Quick dynamic full body warm-up + Stretch
2 rounds of:
6-8 Ring Rows or Pull-ups
6-8 Push-ups
10-12 Jumping Squats
WOD A
BENCH PRESS X 5
4-5 min to warm-up to working weight then:
Every 2 min x 5 sets: 5 Bench press @ 70% of 1RM across all sets
WOD B
30/20/10 CHIPPER – RX
Complete for time:
30 Power Cleans (115/75)
30 Push-ups
20 Hang Squat Cleans (115/75)
20 Ring Dips
10 Thrusters (115/75)
10 Burpee Pull-ups
– OR –
30/20/10 CHIPPER – RX+
Complete for time:
30 Power cleans (135/95)
30 Hand release push-ups
20 Hang squat cleans (135/95)
20 Weighted ring dips (20/10lb Chain)
10 Thrusters (135/95)
10 Ring muscle ups
ACCESSORY
4-5 min Aerobic cooldown / flush (Run / Bike / Row)
Crossover symmetry – Recovery
