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)
