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

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

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