Warmup) Crossover Symmetry “Activation” – partner up and alternate sets, performing 4-6 controlled pushups while you wait


Mobility) Shoulder Extension Stretch: 30 secs on/10 secs off x 3 – try to move your hands closer each round without letting your shoulders internally rotate. Partner up and use a barbell on a rack, below shoulder height.


WOD A) Bench Press – Wendler week 3 (16 mins):

% are based off 90% of your 1RM from 8 weeks ago, with 5lbs added


**3-5 Warmup/building Sets**


5 reps @ 75%

3 reps @ 85%

1+ reps @ 95% – MAX EFFORT SET



WOD B) EMOM x 7-10 mins – stop or skip a minute when you start to fatigue/perform poor quality reps:


Adv: 1-3 Strict Ring Muscle Ups

Int-Beg: 2-3 Muscle Up transitions + controlled negative from a challenging Ring Row position (Int dip out of top, Beg no dip)


*Record total reps and progression


WOD C) Complete for time, divided any way (aim for no more than 5 sets at your progression on either exercise):

50/40/30 Strict Ring Dips (Adv/Int/Beg – Use a bar or parallettes as needed)

35/30/25 Strict Pullups (Adv/Int/Beg – use pronated/supinated/rings or Rogue grips)

*Add a dumbbell between your knees/feet to make this more challenging if needed


**Cool-down with Crossover Symmetry “recovery” – same as the warmup but with 4 sec negatives**