4471 Friday 5/29/2026

A
3 lap run

3 rds
10 alt supine scorpion leg swings
5 inchworm pushups
10 ring rows

2 rds
10 pvc OHS
10 low ring MU transitions

2 rds
10 pvc OH walking lunges
3 ring to hip kip swings

*Spend remaining time opening shoulders and warming up overhead position
(15 min)

B
Every 2:30 for 6 sets
3 OH Squat complexes
*2 OH walking lunge steps + 1 overhead squat. take the bar from the ground.
*Work to heavy

C
400m run
10 snatch (115/75)
5 ring muscle ups

-rest 3 min-

5 ring muscle ups
10 snatch (115/75)
400m run
*12 min timecap

D
Coach led mobility
(5 min)