Strength/Technique

Push Press
Build to heavy

set of 3 

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WOD

(For Time CAP 25:00)

30 Deadlifts

30 Cal Row 

20 OHS

20 Cal Row 

10 Push Press
10 Cal Row
10 Push Press
20 Cal Row

20 OHS

30 Cal Row

30 Deadlift

 

RX = 95/135 

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Skill work:
(EMOM 20:00)

Min 1: 2-6 Bar Muscle ups (or progression)
Min 2: 15-20 Shoulder Ext. Rot. 
Min 3: 30-50 DUs
Min 4: 8-10 Supination grip Bent Over Row
 

 

Core/Back Strength Circuit
(15:00)

12 Rower Pike up
5 Ring Dips

12 Swiss Ball Back Ext.

5 Negative Pull ups 

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Strength
Paused Back Squat
(2 sec bottom)
4 sets of x 5 (Across, AHAP)

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WOD

(For Time CAP 20:00)

Buy in: 50 Wall Balls
 

Then; 3 rounds
20 Alt. DB Snatch (35/50)

15 BJ Over(20''/24'')

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Cash Out: 50 Wall Balls 

Upper Body Pump!

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AMRAP 5:00

5 Strict Chin ups
+ 8 Close Grip Push ups

Rest 1:00

AMRAP 5:00

5 Bicep Curls + 8 Strict Press @Empty Bar

Rest 3:00
& REDO 

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Accessory Work
75 Banded Row

50 MD Ball Crunch 

25 "W"

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