WARM UP – MOBILITY
Dynamic running warm-up + lower body dynamic stretches
Banded upper body / shoulder warm-ups + overhead stretch
Review + Warm-up: Power Cleans + S2OH
Kipping pull-up / C2B + Dips / Ring dips
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Partner up with someone of similar level if possible and warm-up for WOD A.
WOD A
PUSH, PULL, AND DRAG
With a partner of similar ability, complete for time:
6 rounds of:
15/12 Cal Row
10 Shoulder to overhead (115/75)
10/8 Chest to bar pull-ups
Directly followed by 6 rounds of:
15/12 Cal row
10 Power Cleans (115/75)
10/8 Ring dips
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Alternate complete rounds with your parter (3 round of each triplet)
Rounds should be under 2 min each, scale movements / weights / reps accordingly
Scale C2B to regular pull-ups, jumping variation, or ring rows.
ACCESSORY
3 rounds: rest as needed
16-20 Alt. dumbbell upright rows
12-15 Cross bench dumbbell pullover (single dumbbell)
25-30 Band pull-aparts
