WARM UP – MOBILITY
Banded dislocates
Pec stretches
Banded shoulder warmups + scap pull-ups & push-ups etc.

WOD A
WEIGHTED BAR DIP X 4
WEIGHTED PULLUP X 4
Alt. E90SECS x 4 sets of each:
1) 6-6-4-4 Weighted bar dip
2) 6-6-4-4 Weighted pull-up

-Build in weight/difficulty as needed without sacrificing quality/ROM
-4-5 min transition into WOD B

WOD B
Alt. EMOM x 3 sets of each:
1) # Strict pull-ups
2) # Strict ring or bar dips
3) 10-20 V-ups

-Choose an amount of reps on the pull-ups and dips that you can do UB for at least 2 of the 3 sets
-If you’ve been doing banded pull-ups/dips in WOD A then aim for 8-12 reps here of a weighted bench dip and ring row if needed

WOD C
SWOLE & SEXY
3 sets:
15 Ball slams 40/30lb
Max UB push-ups***
-rest 90 secs

***Aim for a big set of push-ups: 15-20+, but stay at least 3-5 reps from failure, try to be somewhat consistent over the 3 sets
-Score = total push-up reps

ACCESSORY
1) 3 sets:
10 single arm upright rows /side
15 supinated banded shoulder external rotations
10 Powell raises /side
-rest 90 secs-

2) 100 banded trciep press-downs in as few sets as possible

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