WARM UP – MOBILITY
7-10 min warm-up steady/easy pace:
60s Row/Bike/Ski
8-10 Band dislocates
12-15 Band pull aparts
8-10 Band shoulder presses
60s Row/Bike/Ski
8-10 Hollow rocks
8-10 V-ups or Tuck-ups
8-10 Superman lifts
60s Row/Bike/Ski
8-10 Scap pull-ups
8-10 Beat swings

3-5 Wall walks (or plank to pike walks off a box)

Green band stretch out: 20-30s each/side
Overhead/Lats
Pecs/Anterior shoulder
Upper back (arm across your body)

WOD A
Spend 10-15 mins working on a gymnastics skill of your choice.
Suggestions: Handstand holds/walking, Ring muscle-ups/low ring transitions, Rope climbs
If you are pretty proficient at these and want an added challenge then warm-up and complete:
10 min EMOM:
30-40 Doubleunders + # gymnastics skill (eg: 5 HSPUs, 1 Legless rope climb, 20 foot handstand walk etc.)

  • please as a coach if you need suggestions

WOD B
PULL TABS
Complete 3 rounds for time:
30 Cal row
20 Alternating dumbbell snatch (50/35)

10 Bar Muscle-ups (or 15 Pull-ups)

Scale BMU to jumping/banded and/or down in volume as needed.

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