WARM UP – MOBILITY

Dynamic shoulder / thoracic rotations & warm-ups

Thin band press and pull activations + Pec / Overhead stretches

Review Bench press technique and spotting safety

WOD A

BENCH PRESS

18 min to establish a heavy single or new 1RM bench press

WOD B

DISASSEMBLED

Complete for total reps: (14 mins)

3 rounds of:

30s AMRAP Handstand push-ups (kipping or strict, sub to pike or regular push-ups)

– 30s rest –

30s AMRAP Hang Power clean (135/95)

– 30s rest –

— After the 3 rounds, rest 2 mins, then;

3 rounds of:

30s AMRAP Chest to Bar pull-ups

– 30s rest –

30s AMRAP Shoulder to overhead (135/95)

– 30s rest –

You may start on either movement (HSPU or Hang P. Clean) and share wall space / barbell w/ a partner.

ACCESSORY

2-3 sets: rest as needed

8-10 Seated double DB Arnold press

12-15/side DB or KB single arm bent over rows

15-20 Banded face pulls

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