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
