Tuesday
Warmup/Mobility) **10 mins total**
3 mins skipping/double under practice
Turkish get-ups in remaining time: get 2-3 good sets per arm at a moderate-heavy weight
WOD A) Wendler Shoulder Press (16-18 mins): work out the following percentages using 90% of your 1RM
**4-5 Warmup sets of 5-3 reps at 40-65%**
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95% – MAX EFFORT SET
*Rest 2-3 mins between working sets
WOD B) 5 Rounds for time:
1 Legless Rope Climb
14 Single Arm Strict KB Press – 7 per arm, heavy as possible unbroken (sets don’t have to be unbroken after first round but all reps must be completed on one arm before changing)
10 *Strict* Burpee Box Jumps 30/24” (Burpee must be a full pushup)
**Rope climb scaling:
Int – 1 Rope Climb with legs
Beg – 5 Ring Rows or 3 strict pullups
