Shoulder Circles, Band pull-aparts, Raises etc. 5 mins

Stretch Hip Flexors and Calves 5 mins



WOD A) (18-20 mins) 3 sets, rest 45-60 secs between exercises:


1) 3 KB Arm Bars per arm – slow and controlled movement with a 5 second hold (heavy)

2) 8 Barbell Shoulder Press @ 21X1 tempo (Approx. 60-70% of 1RM; should be challenging but makeable)

3) 5 Ring Rows @ 31X3 tempo (elevate feet as needed to make reps as challenging as possible but do not sacrifice ROM; chest to rings)


WOD B) 12 min AMRAP:


14 Single Arm KB Push Press 24/16kg (breakup sets however you like but must be 7 reps each arm)

10 Toes to Bar (Int: Knees to Arms, Beg: V/Tuck ups or Sit ups)

10 Box Jumps 24/20”