WARM UP – MOBILITY
3 rounds of 30-45s skipping drills + red band shoulder activations + wrist/shoulder stretches
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Warming up / technique work for WOD A:
~2 min: Hanging / Beat swing / kipping pull-ups
~2 min: Handstand holds / shrugs / negatives / kipping HSPU’s
(1/2 class start on each and then switch)
WOD A
Complete for quality: Challenge yourself as needed with movement selection and reps scheme: (15 min)
1) EMOM x 5: 30 Doubleunders + 6-10 handstand push-ups (Strict or kipping, scale to pike or regular push-ups)
– 5 minute rest –
2) EMOM x 5: 30 Doubleunders + 8-12 pull-ups* (C2B, chin over, jumping, banded, or ring rows)
*or 3-5 Bar muscle-ups for advanced athletes
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DU’s should be 20-25s max
Start on either 1 or 2, complete all 5 mins there, rest / clean station, then complete the other.
WOD B
Grab out an empty barbell and warm-up some strict press and bent over rows, then:
Every 2 min x 7 sets:
Sets 1-3: 8-10 Strict shoulder press + AMRAP Banded upright rows
Set 4: rest / set-up for rows:
Sets 5-7: 12-15 Supinated bent over rows + AMRAP Band pull aparts
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Build on each barbell weight to a heavy but not max set of each
Aim for 15-20+ hard reps on the banded work
Bars from the ground for the strict press
