1RM Strict M/U Weighted & 3 Best Sets Strict HSPU Deficit 2", 21-18-15-12-9-6-3 T2Bar, Push Press@45%, Double Double Unders

MOBILITY WOD-EPISODE 18-FREE YOUR SCAPULAR, FREE YOUR MIND

SUPER YOUTH, BEGINNER & MASTERS 50-59yrs

(A) Mobility

(B) Shoulder Strength & Stability 

(C) Warm Up-2 Rounds 10 Ring Rows, 10 Ring Pushups, 10 Abmat Situps

(D) 3 Best Sets Pullups & Pushups & T2Bars

(E) Individually for time-21-15-9 Double Unders, Push Press@45%1RM, Double Abmat Situps

FROM THE COACH (A) Improve your Shoulder Flexion, External & Internal Rotation (B) Focus on External Rotation and Internal Rotation of the shoulder 3 x 15reps each way (D) If you can't do strict use a band. If you can't do strict, use abmats and aim 5reps + before moving a mat away (E) Double Double Unders 42-30-18-12-6

INTERMEDIATE & MASTERS 40-49YRS

(A) Mobility

(B) Shoulder Strength & Stability 

(C) Warm Up-2 Rounds 5 Strict Pullups, 10 Strict Pushups, 15 One Legged Squats

(D) 3 Best Sets Strict Muscle Ups & Strict HSPU

(E) Individually for time-21-15-9-6-3 T2Bar, Push Press@45%1RM, Double Double Unders

FROM THE COACH (A) Improve your Shoulder Flexion, External & Internal Rotation (B) Focus on External Rotation and Internal Rotation of the shoulder 3 x 15reps each way (D) If you can't do strict use a band. If you can't do strict, use abmats and aim 5reps + before moving a mat away  (E) Double Double Unders 42-30-18-12-6

ADVANCED

(A) Mobility

(B) Shoulder Strength & Stability 

(C) Warm Up-3 Rounds 5 Strict Pullups, 10 Strict Pushups, 15 One Legged Squats

(D) 1RM Strict M/U & 3 Best Sets Strict Deficit HSPU 2"

(E) Individually for time-21-18-15-12-9-6-3 T2Bar, Push Press@45%1RM, Double Double Unders

FROM THE COACH (A) Improve your Shoulder Flexion, External & Internal Rotation (B) Focus on External Rotation and Internal Rotation of the shoulder 3 x 15reps each way (D) If you can do strict, add weight vest. (E) Double Double Unders 42-36-30-24-18-12-6

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Shoulder Strength & Stability 

(C) Warm Up-3 Rounds 5 Ring Rows, 10 Ring Pushups, 15 Air Squats

(D) 3 Best Sets Strict Pullups, Strict Pushups & Strict T2Bars

(E) Individually complete 21-18-15-12-9-6-3 Unbroken Push Press@45%1RM

FROM THE COACH (A) Improve your Shoulder Flexion, External & Internal Rotation (B) Focus on External Rotation and Internal Rotation of the shoulder 3 x 15reps each way (C)  (D)