WARM UP – MOBILITY
2 rounds:
10 hollow rocks + 10 superman raises
10 band dislocates + 10 band presses
10 ring rows
10 bench dips
WOD A
A1) Alt. EMOM x 4 sets of each:
1) 1-5 Strict muscle ups or 4-8 strict dips
2) 30 sec bike sprint
—rest 4 mins between A1 & A2—
A2) Alt. EMOM x 4 sets of each:
1) 4-8 Strict HSPU’s
2) 30 sec double or triple under AMRAP
—
Start on either A1 or A2, and start on either movement
WOD B
NICE FOR WHAT
3 rounds for time:
21 toes to bar
15 double kb shoulder to overhead 2×24/16kg
9 burpee box jumps 30/24″
—
Scale reps to 15-12-9 if needed
ACCESSORY
1) 8 sets:
8-12 barbell bicep curls (use a wight that you could do ~15 reps with so that 8-12 is sustainable)
-rest 30 secs between sets-
—rest 2 mins before starting triceps—
2) 8 sets:
8-12 DB tricep skull crushers (use a wight that you could do ~15 reps with so that 8-12 is sustainable)
-rest 30 secs between sets-
3) Crossover recovery
