WARM UP – MOBILITY

2 rounds:

30-45s skipping / DU practice

Banded upper body activations + stretches

Core + Hip flexor activations (dead bugs, straight leg lowers, seated leg lifts etc.)

Review strict HSPU + Pull-ups and scaling options

WOD A

EMOM x 15 (5 sets each)

1) 5-8 Strict HSPU (Scale ROM, use kick-up + slow negatives, or pike HSPU variations)

2) 8-12 Strict pull-ups (use a band to remain in the desired rep range)

3) 20-30s L-sit or Tuck-sit hold (scale to hand on 2 boxed if needed)

Pull-ups and HSPU’s should be unbroken sets to start but use 2 quick sets as needed in later rounds

WOD B

GET TO THE CHOPPA!!

Compete for total burpees combined: (15 mins)

In 3 minutes:

50 Doubleunders

21 Shoulder to overhead (135/85)

AMRAP Burpee over the bar

– Rest 3 min –

In 3 minutes:

50 Doubleunders

15 Shoulder to overhead (155/105)

AMRAP Burpee over the bar

– Rest 3 min –

In 3 minutes:

50 Doubleunders

9 Shoulder to overhead (185/125)

AMRAP Burpee over the bar

Scale DU’s to ~1 min max.

Scale 3 barbell weights as needed (you should get through each in 2-3 sets max)

Score is total burpees completed

For big classes, partner up on a barbell and share, alternating 3 min on/off.

ACCESSORY

2-3 sets: rest as needed

8-10 Cuban rotations w/3s negative

15-20 Banded face pulls

20-25 Banded tricep press downs

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