WARM UP – MOBILITY
** Grab some light pates: 2.5 or 5lb’s and a Skipping rope **
5 mins shoulder warmups: circles, rotations, pec openers, down dog stretch etc.

2 Sets:
30-45s Skipping / DU practice
16-20 Alt. front and side delt raises
4-6 x Bent over ATYT’s with light plates
8-10 Supinated ring rows @ 2111 tempo
8-10 Bench dips @ 2111 tempo

WOD A
A1) E2.5MOM x 3 Super sets:
Max reps supinated strict pull-ups @2,1,X,1
8-12 Double DB/KB Seated Arnold press— rest 90s after last interval —A2) E2.5MOM x 3 Super sets:
Max strict dips @2,1,X,1
8-12 Double DB/KB Bent over rows

Aim for 6-8 reps minimum on pull-up and dip progressions?
Reps should be higher, and weights a bit heavier that 2 weeks ago (Aug 31)
(16.5 min total)

WOD B
THE BREAK UP
Complete AMRAP in 12 mins:
20 Unbroken doubleunders
10 SA dumbbell hang snatch (50/35) (All on the right)
10 SA dumbbell S2OH (All on the right)
20 Unbroken doubleunders
10 SA dumbbell hang snatch (All on the left)
10 SA dumbbell S2OH (All on the left)

For “rx” if you trip on a set of DU’s you must re-start at 0.
Scale as needed to “non-unbroken” DU’s, 30-40s max, or 50 singles.
Dumbbell weight should allow a few rounds of the 10+10 unbroken.ACCESSORY
Grab a heavy bumper plate and complete
10 to 1 reps of: Plate bicep curls +
(x2) reps of: Plank hand to elbow up down
(10 Curls, 20 up downs, 9 curls, 18 up downs… etc.)

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