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
Amrap 10 minutes
2,4,6,8,10, etc
Russian KB Swing @Moderate
2,4,6,8,10, etc
Piked Shoulder Taps
*Can be done with feet on the floor as well
Intermediate
Amrap 10 minutes
2,4,6,8,10, etc
KB Swing @ 24/16 Kg
1,1,1,1,1, etc
Wall walk
COMP
Amrap 10 minutes
2,4,6,8,10, etc
KB snatch 32/24
Ring muscle ups
*Rest 5*
Amrap 8
4,8,12,etc
KBS 32/24
TTB
**Hold every rep for 3 seconds pushing as hard as you can
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TC: 15mins
Scaling options
Beginner
5 sets
20 Banded Triceps extension @fast
8-10 DB push press @mod-heavy
Rest 90 seconds
Intermediate
5 sets
20 Banded Triceps extension @fast
4-8 Kipping HSPU
OR
4-8 Feet elevated piked hspu
Rest 90 seconds
COMP
As written
Advanced: add a deficit