WARM UP – MOBILITY
Quick dynamic shoulder warm-up + push/pull activations
8-10 Scorpions & Iron Crosses
—
Review bench press + bent over rows
WOD A
BENCH PRESS X 6
Every 3 min x 4 supersets:
6 Bench press (Start at ~65% and build as needed)
8-10/side Single arm staggered stance KB row @3,0,X,1
complete the 2 movements back to back, then rest the remainder of the 3 mins.
WOD B
SEEK AND DESTROY (RX)
Complete AMRAP in 15 mins:
2 rounds of:
5 Burpee chest to bar pull-ups (sub burpee jumping C2B)
10 Deadlifts (225/155)(Scale to ~60%)
then, 2 rounds of:
10 Handstand push-ups (kipping allowed)
15 Kettlebell swings (24/16kg)
then, 2 rounds of:
15 Push-ups
20 Ball Slams (30/20)
—
When you finish your final 2 rounds, start over at the top.
— OR —
SEEK AND DESTROY (ADVANCED)
Complete AMRAP in 15 mins:
2 rounds of:
5 Bar muscle-ups (scale to jumping or banded BMU)
10 Deadlifts (275/175)
then, 2 rounds of:
10 Deficit Handstand push-ups (2/1 mat above flat – kipping allowed)
15 Kettlebell swings (32/24kg)
then, 2 rounds of:
15 Hand release push-ups
20 Ball Slams (40/30)
—
When you finish your final 2 rounds, start over at the top.
ACCESSORY
3 sets, rest as needed:
6-8/side Half kneeling dumbbell Arnold press
8-10 “WY Negatives” on CS bands
10-12 Ab-wheel roll outs
