WARM UP – MOBILITY
2 rounds:
10-15 Band Pull-aparts
10-15 Band Upright Rows
10 DB Shoulder Press + 100′ 90/90 carry
10 Ring Rows

Tech Shoulder Press w/ bands & KB’s

WOD A
20 mins to warmup & complete 3 super sets:
10-12 Shoulder Press w/ Axel Bar + Bands & KB’s
20-24 Alt. DB Upright Rows
20-25 90/90 Banded Flies
-Rest 2-2.5mins between working sets-

WOD B
Alt. EMOM x 15 mins (5 sets of each)
1) 10 Double KB Snatch
2) 2-5 Ring or Bar MU’s
3) 50 Double Unders

-KB Snatch – choose a weight that you can do 10 UB. Scale to DB’s if needed
-Sub MU’s for kipping/jumping pull-ups, or ring rows
-DU’s 30-40 secs max

ACCESSORY
1) 3 Super Sets:
Max Strict Supinated Chin-ups w/4 secs negative (banded 6+ reps)
15 Double DB Bent Over Rows
100′ 90/90 Upside-down Double KB Carry
-rest 2 mins-


2) Crossover Recovery

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