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1) Crawling Warm-Up

2) Banded Pull Apart Series

3) Scap Pull-Ups & Kipping on Rings

4) Candlestick Pistols

5) Calf & Shin Smash

SKILL: Kipping on Rings, HSPU, Pistols


1) Anterior Ankle Mobilization

2) Quad Smash

3) Lat Smash

4) PVC Pipe 1st Rib & Trap

PARTNER WOD: Perform a 20-minute AMRAP with a partner; one person works at a time – BOTH partners must complete each part before moving on:

  • ME Unbroken reps, HSPU

  • ME Unbroken reps, Ring Pull-Ups

  • ME Unbroken reps right leg, Pistols

  • ME Unbroken reps left leg, Pistols


1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: V Tucks, 20 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility

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