WARM UP – MOBILITY

Quick dynamic shoulder warm-up + push/pull activations

Review bench press + bent over rows

WOD A

BENCH PRESS X 8

Every 3 min x 4 supersets:

8 Bench press (Start at ~55-60% 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

DAZED AND CONFUSED

Complete 3 rounds for total reps completed: (22 min)

2 min ARMAP: 10 Wallballs (20/14) + 1 Rope climb (sub 3-4 rope lowers)

– 2 min rest –

2 min ARMAP: 8 Pull-ups + 8 push-ups + 4 D-Ball Cleans (100/70)

– 2 min rest

— OR —

DAZED AND CONFUSED – ADVANCED

Complete 3 rounds for total reps completed: (22 min)

2 min ARMAP: 10 Wallballs (30/20) + 1 Legless rope climb

– 2 min rest

2 min ARMAP: 4/3 Ring muscle-ups + 4 D-Ball Cleans (150/100)

– 2 min rest

ACCESSORY

3 sets, rest as needed:

6-8/side Half kneeling dumbbell Arnold press

12-15 Bent over reverse flys (light DB or plates)

10-12 Ab-wheel roll outs

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