2+1

A) NOTES
- Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
- Metcon: Push yourself on the DB Snatch and the Burpees today. On the DB Snatch
- Equipment: Medium weight, light weight, jump rope.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
4 Tempo Push-ups
8 Wall Slides

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) SEATED BAND FACEPULL-APART
4 x 20-30. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s.

F) 5 ROUNDS FOR TIME
5-8 Strict Chin-ups
10 alt DB Snatch
10 Burpees
20 DUs / Penguin Double Taps
– Goal: Tough effort.

G) PRAYER STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) PRONE Y RAISE
4 x 10; Hold each rep for 3 seconds. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD (light weight)
4 x 20s each. Rest 60s.

F) 5 ROUNDS FOR TIME
5-8 Slow Table Rows
5/Side Single Leg Jump (no weight)
10 Burpees
20 Penguin Double Taps
– Goal: Tough effort.

G) PRAYER STRETCH
As above

7 RFT

• 2 min Erg @ 85%
• 21 Reverse lunges
• 15 Burpees
• 9 Strict Pullups

Every 90sx8

A: Powerclean Build up to heavy +5x3@light weight
B: strict pull ups 3set
C: 14min amrap
500m Row
20 alternating Kb clean @20kg
10 burpees

A: Bench press 5-5-5+
B: Back squat 4x10
C: Push ups 2x15
D: DB skull craschers 2x10

Back squat 6rep max
1x5 @50%
1x3 @60%
1x2 @70%
1x1 @75%
1x1 @80%
1x6@85%

A: Deadlift 5-5-5-5
B: Strict chin ups 3set
C: 15min amrap
250m Row
7 DB bent over rows
7 DB cleans
7 Burpees
@14kg dbs

3 x 8 @ 5 kg + max reps @ 5 kg

10min emom
1. GHD
2. DB box step-up