Pre WOD:
Hip Thrust:
3×10 @ 2 sek stop at top and 2 rir
WOD:
A: EMOM 6
1: 5+ (Weighted) Strict Pull Ups
2: 5+ Strict Handstand Push Ups
*ME on the last set on both
B: PartnerAMRAP 20 min:
6 Toes-to-bars
2 Wall Walk
30 Double Unders
12 Toes-to-bars
4 Wall Walks
30 Double Unders
18 Toes-to-bars
…
*Keep adding 6 toes to bar and 2 wall walks each round
Post WOD:
Shoulder Health
2-3 rounds of Banded 7s:
7 Pull Aparts
7+7 CrossBody pull aparts
7 External Rotation
7 Behind the neck arm extension
7 Press behind the neck
7 Pull Throughs (shoulder dislocation)
