Thursday 07/30/26

Warm-Up 3 rounds:

8 inchworms

10 scapular pull-ups or scapular ring rows

10 shoulder taps

12 hollow-body rocks

8 wrist twists

Gymnastics Skill

4 sets:

20-second wall-facing handstand

3 controlled wall walks

Pull-Up Progression

4 sets:

5 banded strict pull-ups with a slow lowering phase

Supporting Accessory Work

3 rounds:

10 dumbbell rows

12 banded face pulls

20-second active hang

WOD — Five 3-minute rounds

Complete:

6 wall walks or inchworms

8 pull-ups or challenging ring rows

10 alternating dumbbell front-rack curtsy lunges

Use the remaining time for:

Maximum jump-rope reps