WARM UP – MOBILITY

Quick dynamic shoulder warm-ups + red band activation drills

Tech / warm-up: strict pull-ups + handstand push-ups / prep for WOD A

WOD A

WEIGHTED PULL-UP X 5

MAX UB STRICT HANDSTAND PUSHUPS

Every 3 min x 4 sets:

5 Strict weighted pull-ups (~80% of 5RM, make them all good working sets vs building to only 1-2 heavy sets)

– Rest ~15-20s

AMRAP set of strict handstand push-ups (scale so that 6-8+ are attainable – record your best set #)

– Rest remainder of the 3 min

Partner up and stagger your start as needed for belts / shared wall space etc.

WOD B

SKI TO SKY

Complete 3 rounds to total reps completed:

40s AMRAP / 20s rest & transition:

1) Ski erg (Cals)

2) Dumbbell push press (50/35)

3) Double KB Cleans (24/16kg)

4) Burpee box jump over (24/20″ – facing the box)

– rest 2:20 min between rounds

Everyone start on the Ski erg each round, stagger heats every minute

ACCESSORY

3 sets:

Superset 8-10 reps each: Front / Lateral / Rear delt raise/fly (use light plates or DB’s)

– rest 30s

8-10/side Half kneeling Banded Palloff press @2,1,2,1 (inside knee is down)

– rest 30s

8-10 Ab-wheel rollouts

– rest 90-120s

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