WARM UP – MOBILITY
** Grab a red band, barbell & j-cups **
Shoulder circles/rotations, pec stretch & OH bench stretch
Red band shoulder warmups + BB push press

WOD A
PUSH PRESS X 6
WEIGHTED PULL-UP X 6
E2.5MOM x 4 Super sets:
6-8 Push press

6-8 Strict pullups

  • PP can go from rack or floor, go as heavy as technique allows
  • Any variation of pull-up, add weight if possible

WOD B
CLOSE GRIP BENCH PRESS X 10
E3MOM x 4 Super sets:
10-12 Close grip bench press
20-24 DB or KB top down bent over rows

WOD C
STRAIGHT TO THE BEACH
4 sets:
20 secs Bench dips

  • 10 secs rest –
    20 secs Ring rows

– 10 secs rest –

  • Score = total reps

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