WARM UP – MOBILITY
Dynamic running / full body warm-up and stretch out
Red band upper body activations (pressing & pulling)
Barbell review and warm-up: Deadlift / Hang power clean / S2OH
Gymnastics review and warm-up: Strict pull-up / HSPU / Dips
WOD A
FRIDAY FUNK PT 1
Complete 3 rounds for total reps: (6 min)
30s AMRAP Shoulder to overhead (115/75)
30s Rest
30s AMRAP Strict pull-ups
30s Rest
Scale to banded pull-ups where 6-8 reps are doable, or tough ring rows.
Bars from the floor.
Rest 3 min –
FRIDAY FUNK PT 2
Complete 3 rounds for total reps: (6 min)
30s AMRAP Hang power clean (135/95)
30s Rest
30s AMRAP Handstand push-ups (kipping or strict, sub to pike)
30s Rest
Rest 3 min –
FRIDAY FUNK PT 3
Complete 3 rounds for total reps: (6 min)
30s AMRAP Deadlifts (185/125)
30s Rest
30s AMRAP Ring Dips (kipping or strict, sub to banded, bar, or bench)
30s Rest
WOD B
TABATA BURPEES
(Score is your lowest number of reps completed in any one of the 8 sets)
