WARM UP – MOBILITY
Quick dynamic shoulder warm-up + red band activations + overhead stretch
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Review strict HSPU’s & Pull-ups and scaling options for WOD A
WOD A
EMOM x 15 (5 rounds of each alternating)
1) 6-8 Strict handstand push-ups
2) 6-8 Strict Pull-ups
3) 20s Parallette L-sit or Tuck-sit hold
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HSPU: add deficit or surplus mats to challege the rep scheme
Pull-ups: Light load, body weight, jumping negatives, or banded
WOD B
WHERE ARE WE NOW?
With a partner of similar abilities, complete AMRAP in 18 mins:
Alternating complete rounds:
30 Doubleunders (30-45s max)
15 Push press (95/65)
10 Toes to bar
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Push press load should be “light” and sets should be unbroken for a few rounds.
ACCESSORY
Crossover Symmetry: Iron Scap or Plyo
8-12 Ab-wheel rollouts after every 2-3 movements (3-4 sets)
