WARM UP – MOBILITY

Dynamic shoulder warm-ups + Red band pressing / pulling activations

Warm-up/Tech: Strict press/Push press & Strict pull-ups/Bent over rows

WOD A

SHOULDER PRESS X 5

WEIGHTED PULL-UP X 5

Every 2 min x 6 (3 set each alternating)

1) 5 Strict press + AMRAP (-2) Push press

2) 5 Strict pronated pull-ups (weighted, BW, or banded) + AMRAP (-2) Bent over barbell rows w/ 2-3s negative

Build to a heavy but not absolute max on the 5 strict press

Pull-ups should be challenging but unbroken, move straight back to your press bar for the rows.

WOD B

PUSH IT OPEN / PUSH IT CLOSED

Complete for total reps combined: (15 min total)

1) 3 rounds of:

30s Ring dips (Sub bar or bench dips)

30s Rest

30s Russian Kettlebell swings (32/24kg)

30s Rest

– Rest 3 min –

2) 3 rounds of:

30s Hand release push-ups (sub regular push-ups or elevated hands)

30s Rest

30s Toes-to-bar

30s Rest

Partner up and start on opposite movements for each couplet (everyone start on #1 Dips/KBs)

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