WARM UP – MOBILITY
Skipping + Dynamic joint rotations, warm-ups, and stretches (Hips, Hamstring, Thoracic, Overhead etc.)
Hollow, Arch, Beat swing + Kipping TTB, Pull-up / BMU review
Review w/ empty barbell: Deadlift, Front squat, Push Jerk
Warm-up barbell to working weight for the 3 movements and prep / practice gymnastics elements.
WOD A
*Rocket Fuel*
Complete the 3 rounds for total AMRAP reps combined: (25-30 min)
1) In 5 mins:
100 Doubleunders (~90s max)
Then AMRAP:
15 Deadlifts (135/95)
15 Push-ups
– Rest 5 mins –
2) In 5 mins:
100 Doubleunders
Then AMRAP:
10 Front Squats (135/95)
10 Toes to bar
– Rest 5 mins –
3) In 5 mins:
100 Doubleunders (90s max)
Then AMRAP:
5 Push Jerks (135/95)
5 Bar muscle-ups (or C2B Pull-up / challenging pull-up variation)
—
Partner up to share DU + Barbell space, and alt. 5 min work/rest intervals.
ACCESSORY
2-3 rounds: rest as needed
12-15 Neutral grip pull downs (on Lat pull station)
12-15 Cable Pec flys (on Functional trainer)
12-15 GHD Sit-ups
