B. Mobility
Prone PVC press
10-15 repetitions
C. Specific
5 Banded wall-slides, slow and controlled
3 wall walks
10 HS hold scap push, facing wall
Scaling options
Beginner
6 rounds for time
10 V-ups
12 Cal Row
15 Wall Ball @light
Rest 60 seconds
Intermediate
6 rounds for time
5 TTB or 10 Toes to eye level
12 Cal Row
10-15 Wall Ball @20/14 lbs
Rest 60 seconds
COMP
6 rounds for time
10 GHD Sit-ups
10 Cal Row
10 Wall Ball @30lbs
Rest 60 seconds
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Scaling options
Beginner
5-7 Strict DB press + Max push-ups
Intermediate
5-10 Piked box hspu + Max kipping hspu
COMP
EMOM 8
2 Push Jerk @ascending to RPE 8
Rest 2 minutes
EMOM 8
1 SPlit Jerk @ascending to RPE 8