Tuesday

 

Warmup/Mobility) **10 mins total**

3 mins skipping/double under practice

Turkish get-ups in remaining time: get 2-3 good sets per arm at a moderate-heavy weight

 

WOD A) Wendler Shoulder Press (16-18 mins): work out the following percentages using 90% of your 1RM

 

**4-5 Warmup sets of 5-3 reps at 40-65%**

 

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95% – MAX EFFORT SET

*Rest 2-3 mins between working sets

 

WOD B) 5 Rounds for time:

1 Legless Rope Climb

14 Single Arm Strict KB Press – 7 per arm, heavy as possible unbroken (sets don’t have to be unbroken after first round but all reps must be completed on one arm before changing)

10 *Strict* Burpee Box Jumps 30/24” (Burpee must be a full pushup)

 

**Rope climb scaling:

Int – 1 Rope Climb with legs

Beg – 5 Ring Rows or 3 strict pullups

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