WARM UP / MOBILITY
Dynamic hip/squat and shoulder warm-up
Banded shoulder activation (red band): Raises, Over head circles, Pull aparts, Diagonal pull aparts.
Partner Dowel shoulder opener: (lay face down, partner pulls up and out on the dowel)

Overhead Squat warm-up:
2 rounds: once with a dowel, once empty bar:
5 x 3s down / fast up
5 x 3s down / 3s hold / fast up
5 x 1+1/4 Overhead squats

WOD A
OVERHEAD SQUAT
Every 90s x 8 sets: Overhead Squat all sets @ tempo 3,2,1,1
Sets 1&2: 3 reps at 65-75%
Sets 3&4: 2 reps at 75-85%
Sets 5-8: 1 rep @ 85-95%

Do not attempt a new 1RM today, just get confident in your set up, and balance in the bottom position. Only go as heavy as correct tempo allows.

WOD B
2 MINUTE DRILL
Complete 4 rounds for total reps completed after the row:
In 2 min:
Sprint row 250/200m,
Then in remaining time AMRAP:
Rd 1: Push press (115/75)
Rd 2: Toes to Bar
Rd 3: Sumo Deadlift High pull (115/75)
Rd 4: Burpee over the bar
– Rest 2 min between each round

Optional / Accessory
Complete 2-3 rounds:
6 x Bulgarian Split squats / leg (hold DB’s or KB’s by your side)
12-15 x Reverse Flys (use light DB’s or plates)
45-60s x FLR (Front plank hold on low rings)