WARM UP – MOBILITY

Dynamic shoulder rotations + overhead / hanging stretches

1-5 Push-ups + 10s down dog ladder

6-8 scap pull-ups + 8-10 ring rows

2-3 wall walks + HS shrugs

Strict pull-up / Strict HSPU progressions and warm-ups

WOD A

90/60/30 – HSPU + PULL-UP

Complete one round for total reps:

90s Strict Pull-ups

Rest 90s

90s Strict Handstand Push-ups

Rest 90s

60s Strict Pull-ups

Rest 60s

60s Strict Handstand Push-ups

Rest 60s

30s Strict Pull-ups

Rest 30s

30s Strict Handstand Push-ups

– 12 min to complete

– Sub strict pull-ups for banded variation today. Use bands that would allow 8-10 reps when fresh. Ring rows for beginners as needed.

– Scale Strict HSPU w/ maximum of one added ab-mat (or) seated DB press, use a weight that allows 8-10 reps when fresh.

– Either grip permitted today (you may alternate and use both), just make sure a full ROM is achieved with chin clearly over the bar and a full controlled lockout at the bottom.

WOD B

3X3X3

Complete 3 rounds for total reps: (15-18 min)

60s AMRAP Cal Bike

60s AMRAP Alt. dumbbell snatch (50/35)

60s AMRAP Burpee chest to bar pull-ups (for “rx” you should need to jump to the bar)

– 3 min rest –

Big classes, get it to groups of 3-4 and follow each other through always starting on the bike each round.

Get off the bike with about 3-5s left and move to your DB to allow smooth transitions for the next athletes to start on the minute.

ACCESSORY

With a partner complete:

100 Barbell bicep curls

100 Barbell shoulder press

100 Bent over rows

Aim for ~50 each in a few sets as possible, only rest while your partner is working, (or rest 1:1 each set if you don’t have a partner)

If you are strong, you can add a little weight, but keep it pretty light with big sets.

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