WARM UP – MOBILITY

Banded shoulder warm-ups + push/pull activations

Review: strict press + supinated pull-ups

WOD A

SHOULDER PRESS X 5

WEIGHTED PULL-UP X 5

5 mins to warm-up movements, then:

Every 2 min x 8 sets (4 sets of each alternating)

A1) 5 strict shoulder press (build to a 5RM)

A2) 5 strict supinated pull-ups (add weight / reduce band resistance to a 5RM)

WOD B

12 MIN AMRAP: HSPU / PULL-UP / PISTOL

Complete AMRAP in 12 min:

6 x Strict HSPU

8 x Strict Pull-ups (either grip)

12 x Alternating pistols

— OR —

12 MIN AMRAP: PUSH-UP / RING ROW / LUNGE

Complete AMRAP in 12 min:

8 x Push-ups

12 x Ring Rows

16 x Alternating Goblet Lunges (16/12kg)

Rx RR = Bottom of ring to belly button height, heels under rings, touch rings to ribs or chest

ACCESSORY

1) 3 supersets:

With an empty/light barbell:

8-12 Barbell bicep curls (3-4s negative)

8-12 Barbell skull crushers (3-4s negative)

15-20 Hollow rocks + Max effort hollow hold

– Rest 2 min between rounds

— and/or —

2) Crossover Symmetry “Recovery”