DATE – Thursday


Warm-up:  Wheelbarrow races / obstacle course


Mobility:  Barbell triceps smash & barbell first rib mobilization


WOD A) In 15min work up to a heavy set of:

1 Press + 2 Push Press + 3 Push jerks– Rest 90-120s between sets


(Aim for 4-5 working sets, control reps back to the front rack)



4 rounds for time:

400m Run

15 Push-press (95/65)

5 Bar muscle ups (or) 10 Chest to bar pull-ups