WARM UP – MOBILITYUpper body rotations + activationsOverhead + thoracic stretchesReview + warm-up: Split jerk
WOD A17 mins to build to a heavy single or new 1RM Split jerkSplit Jerk x 1
WOD BStrictly GymnasticsEMOM x 15 (5 rounds each)1) 20s AMRAP Strict HSPU2) 20s AMRAP Strict Pull-ups3) 20s Parallette L-sit or Tuck-sit hold—Score total HSPU + Pull-ups completedGroups of 3 starting on different stationsYou may use 2 boxes for the tuck sit if you don’t have parallettes available
ACCESSORY2-3 rounds: rest as needed8-10 Seated cable rows (neutral grip handle)12-15/side Cable lateral delt raise (use functional trainer)Max effort dead hang from pull-up bar
