WARM UP – MOBILITY

Hip openers

Banded shoulder warmups

1 set, 5-7 reps each:

BB power cleans

Front squats

Push press

Beat swings (rings if you’re doing ring MU’s)

Dips (any variation)

1 Set, 5-7 reps each:

Clusters

Pullups/CTB or ring rows

Dips

WOD A

CLUSTER X 3

E2MOM x 6 sets (12 mins)

3 Clusters

1-3 Ring or Bar MU

– Cluster reps can be T&G or singles

– Build as needed over the 6 sets

– Choose a challenging pullup progression for 3-5 reps if you aren’t doing MU’s (CTB, strict, banded)

WOD B

FUN

5 Rounds for time:

15 KB swings 24/16kg

12 Thrusters 95/65lb

9 Chest to bar pullups

– Choose an easier pullup progression than what you did in WOD A, or ring rows

ACCESSORY

3 Sets:

8-10 Banded lat pushdown to hollows

8-10 Double DB or KB bent over rows

– rest 60-90 secs –

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