WARM UP – MOBILITY

Quick dynamic joint warm-up, then:

2 rounds:

2 wall walks w/ 10s HS hold

6-8 Ring swings or Beat swings

8-10 Bench or box dips

8-10 False grip ring rows

Empty bar technique: Power clean (touch and go skill work) + Push press / Push Jerk

Review WOD A options and warm-up PC to starting weight

WOD A

POWER CLEAN X 5

EMOM x 15 (5 rounds of each alternating)

1) 5 Power cleans (touch and go, build from ~60% to a heavy but unbroken set)

2) 2-5 Ring muscle ups ‘or’ 5-7 pull-ups + 5-7 Dips (ring or bar)

3) 6-8 Strict handstand push-ups

Groups of 2-3 where possible, share a barbell and start on different stations.

WOD B

ONLY IF YOU WANT IT

Complete for time:

21-15-9 reps of:

Shoulder to overhead (135/95)

Toes to bar

Weight should be manageable to maintain intensity, rounds completed in 2-3 sets max.

ACCESSORY

3 tri-sets:

6-8/side Half kneeling “Filly press” @3,0,X,1

10-12 Lateral raises + 10-12 Rear delt flys (complete as an unbroken set)

15-20 GHD Sit-ups ‘or’ banded ab-mat sit-ups

-Rest 90 secs-