WARM UP – MOBILITY
Shoulder circles / pec openers

2 rounds:
10 SA shoulder external rotations off knee
3-5 Strict pull-ups or 8-10 ring rows
10 Banded pec flies + 10 chest press (band around post)
5-7 Plyo or clapping push-ups

WOD A
WEIGHTED PULLUP X 4
1 1/4 BENCH PRESS X 6
4 sec descent on each rep
E3MOM x 4 super sets:
4 Strict/weighted pull-ups w/4 secs descent
6 x 1 1/4 Bench press w/4 secs descent

-Build to challenging sets in both
-Start bench press @ approx. 50-55% and build as needed
-Get into groups of 2-3 and stagger start

WOD B
SO YOKED RN
For time:
1,000m Row
80 Double unders
6 Rope climbs
40 Alt. DB snatches 50/35lb
20 Ring dips

-Stagger 2nd heat by 5 mins
-Scale rope climb reps down or switch to 2x pulls from floor

ACCESSORY
1) 3 sets:
10 DB French press
20 Banded tricep press-downs
-rest 90 secs-


2) Crossover Plyo

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