Warmup:

10 Burpees

Shoulder activation (bands)

T-pushes (each arm)

Handstand holds/lowers

Shoulder activation on rig

 

Skill Development:

 

Warm-up all movements

 

·    Handstand Push-ups

·    Pull-ups

·    Ring dips

·    Med-ball cleans

 

WOD

 

12 Minute EMOM

 

·    1st Min: HSPU’s

·    2nd Min: Pull-ups

 

Then:

 

12 Minute EMOM

 

·    1st Min: Ring Dips

·    2nd Min: Med-ball cleans

 

Then:

 

·    1 mile run/row/erg

·    Wear a weight vest for a challenge