WARM UP – MOBILITY
Lots of shoulder circles/rotations
2 rounds:
8-10 Alt. scorpions
8-10 Scap pull-ups
10-15 Banded rows
10-15 Banded chest press
***Loop red band around a post
10-15 BB deadlifts

5-7 mins to warmup/prep for WOD A

WOD A
WEIGHTED PULL-UP X 5
WEIGHTED BAR DIP X 5
Alternating EMOM x 14 mins

A1) 3 alt. sets of each
Mins 1-3-5) 5 Weighted pull-ups
Mins 2-4-6) 5 Weighted bar dips

-Min 7&8 rest-

A2) 3 alt. sets of each
Mins 9-11-13) 10 Weighted bench or box dips
Mins 10-12-14) 10 Ring rows – elevate feet if possible

WOD B
SOJACKED HORSEMAN
For time:
20 Deadlifts 275/185lb
20/15 Handstand push-ups
40 Double KB deadlifts 2×32/24kg
40/30 Ring dips
60 Ball slams 40/30lb
60/45 Push-ups

-Share equipment where possible/needed and stagger by 3 mins
-No more than 65-70% of 1RM deadlift
-Scale ring dip reps or progression down as needed

ACCESSORY
1) 3 sets:
8-10 Incline DB bench press
8-10 GH raises
12-15 Banded pec flies
15-20 Banded good mornings

-Bands around wide squat rack posts for flies

2) Crossover plyo

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