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 –
