WARMUP/MOBILITY

2 Rounds
10 band pull-aparts
10 band front raises
10 BTN band press
2 UB Turkish get-ups per arm

WOD A

Shoulder Press x 2

E2MOM x 7 sets
Set 1: 6 reps @ 60-65%
Set 2: 6 reps @ 65-70%
Set 3: 4 reps @ 70-75%
Set 4: 4 reps @ 75-80%
Set 5: 2 reps @ 80-85%
Set 6: 2 reps @ 85-90%
Set 7: 2 reps @ 90-95%
***No T&G reps, pause on shoulders each rep***

WOD B

Delts, Chest & Tri’s
3 Rounds
8-12 UB Handstand pushups
-Rest 15-20 secs-
Max UB dips – ring or bar
-Rest 15-20 secs-
Max UB pushups
-Rest 2 mins-
*Use a HSPU progression that allows for some volume, at least 8 reps first round.
Add deficit if 8-12 is easy for you.

WOD C

Burn Town
AMRAP 1 min on / 1 min off x 3 rounds
5 ball slams 40/30lb
5 no-pushup burpees
*Pick up where you left off each round, score total reps

Accessory

Crossover Recovery or Plyo