WARM UP – MOBILITY

Full body dynamic joint warm-up and green band stretch (P-chain, overhead, dip extension etc)

Review D-Ball clean technique and explain WOD A

WOD A

8 min EMOM: (4 rounds of each alternating)

1) Gymnastics pulling variation of you choice: 2-4 Ring or Bar muscle-up (or progression work) / 6-8 Chest to bar or kipping pull-up / 10-12 jumping pull-up or ring row

2) 2-4 D-ball cleans (Build in weight, alternate reps with a partner if needed)

This should be technique / skill development work, not max effort sets.

WOD B

THE MOUNTAIN

Complete for time:

50 Cal Row

40 Single arm dumbbell push press (50/35)(20/arm)

30 Russian KB Swings (32/24)

20 Ring dips

10 D-Ball cleans (150/100)(over the shoulder – alternating sides)

20 Ring dips

30 Russian KB Swings

40 Single arm dumbbell push press

50 Cal row

25 min time cap

4-5 min stagger between 2 heats

ACCESSORY

3 rounds: rest as needed

8-12 x Ab-wheel roll-outs

15-20/side x Standing KB side bend / oblique crunch

2-3 Crossover Symmetry Recovery or Iron Scap movements

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