WARM UP – MOBILITY

Dynamic shoulder and thoracic warm-up, then;

2 rounds:

3-5 push-ups + wall walk w/ 10-15s hold

6-8 false grip ring rows @2,0,1,2

8-12 Beat swings

WOD A

Every 90s x 8 (4 rounds each alternating):

1) 2-4 Strict ring muscle-ups: spotted or low ring transition practice

2) 30-40s Handstand practice: Wall supported, freestanding balance, or walking practice

WOD B

MY OH MY

Complete for total reps:

In 5 mins:

100 Doubleunders, then AMRAP

8 Strict press (95/65)

8 Strict pull-ups

– Rest 3 mins –

In 5 min:

100 Doubleunders, then AMRAP

6 Push Press (135/95)

6 Chest to bar pull-ups

– Rest 3 min –

In 5 min:

100 Doubleunders, then AMRAP

4 Push Jerks (185/125)

4 Bar muscle-ups

Barbells taken from the ground

Loads increase each round but most S2O sets should be completed unbroken

Scale PU/MU to 3 different pulling variations: eg: ring row, banded, jumping

Do not include doubleunders in total rep count for score

DU should be finished close to 90s (or a 2 min max) each round

ACCESSORY

Crossover Symmetry “Iron Scap” or “Recovery”

After every 2-3 movements: 12-15 GHD Sit-ups + ME GHD hollow hold

(or 12-15 V-ups/Tuck-ups + ME hollow hold)

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