WARM UP – MOBILITY
Quick dynamic shoulder warm-ups
then;
2 rounds of:
15-20s Box shoulder/thoracic opener
15-20s Box dip extension stretch
12-15 Hollow rocks + 5 Superman lifts
then;
2 rounds of:
5 Ring swings
6-8 kipping pull-up or ring pull-ups
6-8 bench, box, or ring dips
Wall walk + 10 elbow or shoulder taps or 10s HS hold
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Review / Prep WOD A skill movements
WOD A
EMOM x 10 sets: (5 sets of each alternating)
1) 2-6 Ring muscle-ups
2) 30s handstand hold or walk practice
—
Scale MU’s to spotted (kipping or strict), jumping, or low ring transitions (feet on floor, toes on floor, or banded)
Scale HS walks to partner assisted holds/walks, wall walks/with elbow taps, or short walk to wall.
(max 30s work on each set)
WOD B
POACHED PAIRS
With a partner of similar abilities, complete 10 rounds for time:
5 Dumbbell Devil press (50/35)
10 Chest to bar pull-ups (scale to chin over bar, or jumping C2B)
15 Box jump overs (24/20)
—
Alternate complete rounds with your partner.
Scale so that a fast/sprint pace is attainable on every round.
Team time when partner 2 completes round 10.
ACCESSORY
3 sets:
Superset 8-10 reps each: (use light plates or dumbbells)
Front delt raise
Lateral delt raise
Rear delt fly
– rest 30s
30-45s side plank – load hip with DB or Slam ball if possible
– rest 60-90s
