WARM UP – MOBILITY
2 rounds:
2-3 banded shoulder warmup drills (practice press at WOD A tempo)
6-8 x 1 1/4 ring rows
6-8 supinated scap pull-ups

WOD A
1 1/4 SHOULDER PRESS X 6
Each Press starts with a 1/4 rep (to approx. chin height), then back to shoulders, before pressing all the way overhead. 3 secs negative each rep
1 1/4 SHOULDER PRESS X 4
Each Press starts with a 1/4 rep (to approx. chin height), then back to shoulders, before pressing all the way overhead. 3 secs negative each rep

Alt. E90SECS x 4 sets of each:
8-6-4-4 x 1 1/4 shoulder press w/3 secs negative each rep
4-8 x 1 1/4 strict supinated chin-ups w/3 secs negative each rep

-Go by feel on press, make them challenging while holding tempo
-The 1/4 rep for chin-ups happens at the top of the rep: pull chin above bar, lower 1/4 of the way, then back up, then 3 sec negative

WOD B
E3MOM x 3 super sets:
15-12-10 seated BTN shoulder press
10-12 lateral raises
10-12 upright rows

-Build each set as needed

WOD C
WALK IT TALK IT
21-15-9 reps for time:
Double DB snatches 2×50/35lb
Ring dips (women’s Rx = 15-12-9)

-Use a DB weight and dip progression that you can do 21 in 2-3 sets max.

ACCESSORY
1) Crossover plyo

2) 3-4 super sets:
10-12 DB French presses
20-30 banded tricep press-downs
-rest 2 mins-