Warm-up/Mobility

 

Dynamic Hip/Shoulder Mobility

 

WOD A)

3 sets:

Back Squat – max reps @ Front Squat 1RM (Do 3 sets of 5-7 reps at a heavy weight if you haven’t tested Front Squat 1RM)

Bench Press – max reps @ bodyweight for guys, ¾ bodyweight for girls (Should be able to do at least 5 reps so scale weight accordingly)

*Rest as needed between sets – 20mins to complete.

 

WOD B)

10 min AMRAP:

3 Muscle Ups

7 KB Swings 32/24kg

15 Air Squats

 

OR

 

WOD C)

10 min AMRAP:

6 Pullups or Chest To Bar Pullups + 6 Pushups or Dips

7 KB Swings 32/24kg

15 Air Squats

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