WARM UP – MOBILITY
Dynamic joint warm-up + red band shoulder activations
Tech/warm-up: Squat clean + Jerk
Review other gymnastic movements and scaling optionsWOD A
MEAT
Complete AMRAP in 5 mins of:
Squat clean & Jerk (155/105)

Any style of “squat clean to overhead” is acceptable here.- Rest exactly 5 mins -POTATOES
Complete for time:
35/30 Cal row
30 Toes to bar
25 Handstand push-ups
20 Bar muscle-ups
25 Handstand push-ups
30 Toes to bar
35/30 Cal Row

25 min time cap: Add uncompleted reps to 25:00.
Scale BMU to a challenging kipping/jumping C2B or pull-up variation
—-
Partner up with someone (ideally using the same weight barbell if possible) and stagger by 5 mins. (P2 starts when P1 finishes their first portion.)
Complete WOD to cap is 35 mins (40 for 2 heats)ACCESSORY
3 rounds: rest as needed
15-20/side Half kneeling banded trunk rotations (twist towards forward knee)
12-15/side Bench supported single arm bent over rows (heavy DB or KB)
12-15 Dumbbell pull-overs (lay your back across a bench, use a single heavy dumbbell)

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