WARM UP – MOBILITY

Dynamic shoulder / thoracic rotations

Thin band upper body press / pull activations

Overhead / Dip extension stretch

Ring rows / Bench Dips

Scap pull-ups / Dip support holds

Review WOD A movements and warm-up

WOD A

EMOM x 15: 5 rounds each

1) 5,5,3,3,3 strict / weighted pull-ups

2) 5,5,3,3,3 strict / weighted ring or bar dips

3) 12-15 V-ups or Tuck-ups

Try to build a little each set, first set should be easy/smooth, last set should be a heavy/challenging set of 3.

Reps can be banded, body weight, or weighted

You can partner up and change the order to: dips – pull-ups – V-ups if you want

WEIGHTED PULL-UP X 3

WEIGHTED RING DIP X 3

WEIGHTED BAR DIP X 3

WOD B

WALKABILITY

Complete for total wall walks completed: (15-16 mins)

5 sets of: 2 min on / 1 min rest

50 Doubleunders (scale to ~45s max)

12 Dumbbell push press (50/35)

AMRAP Wall walks (scale to partial walks or “plank to pike” walks w/ feet on a 20″ box)

For busy classes, partner up and stagger 2nd heat by 90s so everyone has DU and wall space.

Dumbbell weight should allow most if not all rounds unbroken.

Score is total number of wall walks completed

ACCESSORY

3 rounds: rest as needed

16-20 Alt. front / side delt raises

20-25 Banded tricep press downs

45-60s Hollow flutter kicks

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