WARM UP – MOBILITY

Big dynamic warm-up and joint rotations

Green band stretches: Overhead / Front rack / Hip opener

Barbell warm-up/Review: Thrusters & SDHP

Tech: Bar muscle-ups (Including jumping variations) + Strict HSPU

Warm-up for WOD A (27 min total)

WOD A

THE GENERAL PT. 1 OF 2

3 Rounds of:

3 min AMRAP (90s rest between rounds):

3 Bar muscle-ups

6 Thrusters (95/65)

9 Burpees

-Pick up where you left off each round

-Score = total rounds & reps completed

-Scale BMU’S to 4-6 CTB or COB Pull-ups, or a jumping variation.

— REST 3 MINS BEFORE STARTING PT. 2 —

THE GENERAL PT. 2 OF 2

3 Rounds of:

3 min AMRAP (90s rest between rounds):

3 Strict handstand push-ups

6 Sumo deadlift high pull (95/65)

9 Box jumps (24/20)

– Scale the HSPU to 4-6 reps pike HSPU off the box or Heavy dumbbell strict press

ACCESSORY

3 rounds of:

8-10 Ab-wheel rollouts

15-20 Band face pulls

20-25 Band tricep press downs

– rest as needed between rounds

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