WARM UP – MOBILITY

Big dynamic shoulder/thoracic/core warm-ups + overhead / chest stretches

Partner up and warm-up specific WOD A movements:

2-3 rounds/mins on either station then switch with your partner:

1) 30-40s skipping / DU practice

HSPU warm-ups: Kick to HS, HS Shrugs, HSPU Negatives, Kipping practice, Plank-Pike walk-ins off box etc

– or –

2) Dip progressions: Bench dips, Ring support holds, Banded dips, negatives etc.

Scap pull-ups, Beat swings, Kipping leg/knee raise, Toes to bars etc.

WOD A

LEVITATION PT. 1

Complete 3 rounds for total reps: (8 min total)

*Round 1:

60s AMRAP Doubleunders (Every 5 DU = 1 rep)

30s rest

60s AMRAP Handstand Push-ups (kipping or strict)

30s rest

*Round 2: 45s Work / 45s Rest

*Round 3: 30s Work / 60s Rest

— Rest 4-5 mins: clean and switch stations —

LEVITATION PT. 2

Complete 3 rounds for total reps: (8 min total)

*Round 1:

60s AMRAP Ring Dips

30s rest

60s AMRAP Toes to bar

30s rest

*Round 2: 45s Work / 45s Rest

*Round 3: 30s Work / 60s Rest

Start on either Pt.1 or Pt2.

(Partner up with someone and start on opposite stations.)

WOD B

GROUNDED

Complete AMRAP in 10 mins:

10 Hand release push-ups (scale to regular push-ups or elevated hands)

15 Ab-mat sit-ups

20 Russian twists (20/14lb Med ball)

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