1/18 WOD

Warm-Up 3 rounds: 200m run or 1 min bike 10 scap pull-ups 10 ring rows 10 hollow rocks 10 PVC pass-throughs Skill (10–12 min) Pull-Up Progression 3 rounds: 5 scap pull-ups (strict control) 5 banded 10

Warm-Up 3 rounds 200m jog 10 band pull-a parts 10 pike push-ups 10 ring rows 20 jumping jacks Strength (15 min) Strict Press 5 x 5 Accessory: 3 rounds: 10 DB Arnold press 6 chin-ups with a 1 sec hold

Warm-Up (10 min) 250m row (together) 10 air squats 10 alternating lunges 10 push-ups 20 high knees Then: 10 goblet squats 5 front squats (empty bar) Front Squats Build to a heavy 4x4 Between sets: 20-