WARM UP – MOBILITY
5 mins dynamic
Lots of shoulder circles, dip & OH mobility
WOD A
Alt. EMOM x 12 mins (4 sets each)

1) 20-30 secs Hanging L-hold (rings or bar)
2) 4-6 Strict Dips (choose your most difficult progression – add weight if you can)
3) 10 Superman Raises
WOD B
PUMPING IRON
5 Rounds for time:
9 Close Grip Bench Press 155/105lb
15 Ball Slams 40/30lb
21 Abmat Situps

Choose a weight that you can go unbroken for most sets of the bench press
ACCESSORY
3-4 Sets, rest as needed between exercises:
12-15 DB Pec Flies
12-15 Lateral Delt Raises
12-15 Rear Delt Raises

Crossover Plyo after completing 3-4 sets