Warm-up
3 rounds for quality
12/10 cals row
1 wall climb to 10t weight transfer drills
10 Russian KBS
Mobility
Shoulder prep and hamstring mobility
Burn Strength
Practice being inverted – handstands and/or handstand walks
Or
Core accessory work
3 to 5 rounds
12 pike ups on rower
10 push-ups on parallette bars with 2 shoulder taps at the top (slow!)
10 weighted sit-ups
12 banded pull-aparts
Burn WOD
21-15-9
DB deadlifts
DB push press
100m shuttle run and 100m farmer carry after each set
Both movements are done with 2 dumbbells
