MON 1/19/26 WOD

Warm Up - 2 sets:  1 Min Row/Bike - 7 up-downs - 7 leg swings/leg (forward and back) - 7 leg swings/leg (side to side) - 7 scap pull-ups - 10 banded monster walk steps, forward - 10 banded monster walk steps, backwards - 10 banded sumo stance good mornings - 10 banded pull-aparts – Bar muscle up:  5 scap pulls – 5 kips – 5 lever downs – 3 chest to bar pullups – 2 min to practice bar muscle ups (variations) – Deadlift:  Empty bar - 5 shin to knee – 5 slow deadlifts – 5 tempo deadlifts  Hang power cleans – 5 hang power pulls – 5 hang muscle cleans – 5 hang power cleans - 3 sets:  7 deadlifts - 5 hang power cleans – Build to workout weight (2 min per set)

WOD

7 deadlifts L3-155/105# L2-1154/75# L1-55/35#
5 hang power cleans
3 bar muscle-ups L2-3 jumping bar muscle ups L1-5 jumping chest to bar pullups + 5 HOD pushups

7 Rounds for time (13 Min Cap)

Strength – Deadlift – 3-3-3-3-3-3 (3 min per set)

Post WOD – 1 min roller (back) – 1  min lat smash (side)