Warm-up
2 Rounds of 8-10 reps each:
Sampson lunge (light plate held over head)
Dowel dislocates
Ring rows
Jumping squats
Scap pull-ups x 5 + Beat swing x 5
Mobility
Banded shoulder stretch
Pre-squat hip opener
WOD A
Overhead Squat (Every 2 min x 6 sets)
3 reps (tempo: 3,1,1,1)
– Start at ~50-60% of 1 RM and build to a heavy set of 3 staying on tempo.
WOD B
Josh (Time)
21 Overhead Squats, 95# – 65#
42 Pull-ups
15 Overhead Squats, 95# – 65#
30 Pull-ups
9 Overhead Squats, 95# – 65#
18 Pull-ups