WARM UP – MOBILITY

Quick dynamic shoulder/thoracic warm-ups then:

2 rounds: (start anywhere)

2 wall walks + 10-15s noes to wall HS hold / shrugs / elbow taps

8-10 Bench/box dips + 15-20s dip extension stretch

10 Seated single leg lifts/side + 10-15 hollow rocks

6-8 Ring rows + 6-8 scap pull-ups

WOD A

EMOM x 16 min (4 rounds of each)

1) Rope climbs (1-3 reps of regular, legless or a combination)

2) Handstand practice for 30-40s (wall supported, band supported, free standing, or walking)

3) 8-12 Ring or Bar dips

4) 20-30s L-sit / Tuck Sit hold

WOD B

SLED PUSH PYRAMID

In teams of 4, complete for time:

100ft sled push at each of the 9 weight increment:

Men: 45 / 90 / 135 / 180 / 225 / 180 / 135 / 90 / 45

Women: 35 / 70 / 105 /140 / 175 / 140 / 105 / 70 / 35

Add or subtract a plate from the sled after all team members complete their round (1-5-1 plates)

If you have a team of 2-3 then rest the equivalent of your missing team mates.

ACCESSORY

2-3 rounds for quality:

10/side Single leg good mornings w/ 10s hold on last rep

10/side Diagonal stretch w/ 10s hold on last reps

3 x 15-20s Front rack / Tricep / Lat stretch (hold a dowel supinated, elbows on a bench)