WARM UP – MOBILITY
2 rounds (8-10 mins max.)
2-3 Banded shoulder warmups
10 Ball slams
5 Scap pull-ups + 5 beat swings
1-2 Wall walks or Kick to handstand + hold/shrugsWOD A
(20 mins)
1) E2MOM x 4 super sets:
6 D-ball over shoulder
4-8 Strict HSPU’s-Rest 4 mins-2) E2MOM x 4 super sets:
12 Double KB deadlifts
Choose one of the following progressions:
2-6 Bar MU’s
6-8 CTB’s
8-10 PU’s

-Exact reps and weights are up to you, just choose progressions that are challenging but sustainable across the 4 sets
-Start on either pt. 1 or 2WOD B
THE MOTTO
12 min AMRAP:
9/7 Ring dips
15 Toes to bar
21 Wallballs 20/14lbACCESSORY
3 tri-sets:
6-8 Arnold press @ 30X1 tempo
10-12 Lateral raises @ 30X1 tempo
2-3 Crossover ‘recovery’ exercises
-Rest 90 secs-

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