WARM UP – MOBILITY
2 rounds:
2-3 Banded shoulder warmup drills (practice press at WOD A tempo)
8-10 Ring rows
8-10 Scap pull-ups

WOD A
Shoulder Press x 5
Shoulder Press x 8
E3.5MOM x 3 super sets:
15-12-8 Shoulder Press @ 31X1 tempo
6-10 Strict Pronated Pull-ups @ 40X0 tempo

-Take bars from floor today, practice a couple of 5-7 rep warmup sets to gauge weight, finish at approx. 75-85% of 5RM. Start lighter with the 15 reps and build as needed
-If you can do a couple of the chin-ups unassisted then do as many as you can, and finish the set with a band or a small jump

WOD B
E3.5MOM x 3 super sets:
12-10-8 Pronated Bent Over BB Rows
12-10-8 Seated DB Shoulder Press – elbows wide
12-15 Bent Over Rear Delt Flies – light plates or DB’s

-Build each set as needed, try to go heavier than last week

WOD C
Wake Me Up
8 min AMRAP:
4 Strict Supinated Chin-ups
8/6 Clapping Push-ups
12 KB Swings 32/24kg

ACCESSORY
3 super sets:
10-12 Lateral Raises – light plates or DB’s
10-12 Double DB Upright Rows
2-3 Crossover Plyo exercises each round (work your way through all 7 across the 3 sets)
-rest 2 mins-