WARM UP – MOBILITY

2 rounds of:

1) 90s: Rowing

2) 90s: Dynamic / Banded shoulder warm-ups / activations

Review strict press, push press (tempo), and strict pull-ups and warm-up for WOD A

WOD A

SHOULDER PRESS

WEIGHTED PULL-UP

Every 90s x 8 sets: (4 sets each alternating)

A1) 1 Strict Press + AMRAP Push press w/ 3-4s negative each rep

A2) 1 Strict weighted pull-up + AMRAP bodyweight pull-ups w/ 3-4s negative

Start both movements at or close to your 3RM and build if possible, heavy but smooth

No rest between press and push press, 5-7s rest between weighted and BW pull-ups.

Scale Pull-ups to: (Body weight + 3-5 Jumping negatives) or (Banded + 6-8 Ring Rows at tempo)

Start on either set and alternate.

WOD B

ALICE IN SHOULDERLAND

3 rounds for time:

10 strict handstand push-ups

20 alt. DB snatches 50/35lb

30 DB shoulder to overhead 50/35lb (15 per arm, split however)

400m row

-rest 2 mins-

-Partner up and stagger by 2 mins

-Subtract 4 mins rest + stagger from total time

ACCESSORY

3 rounds: rest as needed

8-10 Dumbbell Hammer curls

12-15 Dumbbell tricep pull-overs

12-15 V-ups or Tuck-ups + AMRAP Hollow rocks

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