WARM UP – MOBILITY
2-3 rounds of: Skipping/Doubleunder practice + Red band shoulder activations
Scap pull-ups, beat swings, wall walks, HS holds etc.
Tech and set-up for WOD A.
WOD A
EMOM x 12 (3 rounds)
1) 6-8 Strict Handstand push-ups
2) 8-10 Kipping pull-up or C2B pull-up (sub to a challenging jumping variation)
3) 20s AMRAP Doubleunders + 12-15 V-ups, Tuck-ups, or hollow rocks
4) Rest
—
Partner up and stagger your start by 1 min (everyone start on the HSPU each round)
WOD B
JUST YOU AND ME, KID
With a partner of similar ability, complete AMRAP in 18 min
Alternate complete rounds:
12 Dumbbell snatches (50/35 – alternating arms)
10 Dumbbell box step ups (20″ – holding the same DB anywhere – alternating legs)
8 Ring Dips
ACCESSORY
3 tri-sets:
12-15 Dumbbell pec flys
“5 x 5” Crossover Symmetry Plyo Reverse flys
45-60s Weighted planks hold
-rest 60-90 secs-
