WARM UP – MOBILITY
Banded shoulder warm-ups & activations (press and pull)
Hanging / beat swings / overhead stretch
—
Review shoulder press / push-press w/ empty barbell
WOD A
18 min running clock:
A1) 13 mins to build to a heavy 3 or new 3RM shoulder press, then:
A2) At 15 & 18 min: Max rep Push Press (at your 3RM shoulder press weight)
SHOULDER PRESS X 3
2X MAX REPS PUSH PRESS @ 3RM SHOULDER PRESS WEIGHT
2 sets of max effort push press sets at established 3RM shoulder press weight
Combine number of reps from both sets
WOD B
BURN IT DOWN
Complete 5 rounds for total burpees (13.5 mins)
In 90s complete:
5 Dumbbell Devil press (2 x 50/35)
10/8 Chest to bar pulls-ups
AMRAP Burpees + 2 hand bar touch in remaining time (use your pull-up bar)
– rest 90s between rounds –
Hit each round at a sprit pace and try to hang on to similar reps
Choose a weight for DP, and Scale for pull-ups, where most if not all rounds can be completed unbroken or at a fast pace. Reduce reps as needed.
ACCESSORY
2-3 rounds: rest as needed
8-10 Seated dumbbell arnold press
8-10 Wide elbow (pronated) ring rows @3,0,X,1
16-20 Alt. front / side delt raise
