WARM UP – MOBILITY
2-3 mins shoulder burners, circles, rotations etc.
30-40 secs pec stretch against post
Banded should warmups
Push-up & bench dip warmups

Tech & practice double KB clean (share KB’s with a partner)

WOD A
DB BENCH PRESS X 8
8 DOUBLE KB CLEANS + 100′ FR CARRY
E3.5MOM x 4 Super sets (14 mins):
8 DB bench press @ 31X1 tempo
8 Double KB cleans + 100′ front rack carry

– Partner up and stagger behind 60-90 secs behind your partner
– Benches on outside of the room or under rig to free up floor space for carries
WOD B
Alt. EMOM x 4 sets of each (16 mins)
1) 4-8 Strict ring pull-ups @ 21X1 tempo
2) 12 Alt. DB snatches
3) 4-8 Strict bar dips @ 21X1
4) 10/7 Cal bike

– Get into groups of 4 and start on different stations, rotating through in order
– Each station should take 40-45 secs max.
– Bikes can come out onto floor for quicker transitions

ACCESSORY
3-4 Sets:
10-12 KB bicep curls @ 41X1 tempo
10-12 KB skull crushers @ 41X1 tempo
– rest 90 secs –

– Hold sides of KB handle for curls
– Hold KB upside-down (handle to head) for skull crushers

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