Dynamic lower body / hip mobility

Band pull-aparts

Band Shoulder stretches: lats, dip extension, front rack


WOD A) Alt. EMOM x 10 (5 sets of each):

1) Ring Muscle Ups (choose a rep scheme that will challenge you to stay unbroken) or 3 False Grip Ring Row to Muscle Up transitions + negative

2) 5 Thrusters – heavy as possible


WOD B) 20 min AMRAP:

400m Run (200m x 2 if possible)

10 Push Press 115/75lb

10/7 Chest to Bar Pullups (Guys/Girls)


***Crossover Symmetry Plyo POST-WOD***