Shoulder Press

Build 2RM Start ~70% & Building in 10 Sets.

Go Every 2:30

For 30:00 @ steady pace
6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

EMOM 10

Odd : 20 Hand to Hand KB Swing
Even : 20 Air Squats

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Pec mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15

Teams of two:

3 x 8 min AMRAP, rest 2 min

A.
50 cal row
25 burpee over rower
50 KBS

B.
50 cal bike
50 DB squat (2 DB)
50 DB snatch

C.
50 cal ski
50 push up
50 box jump

For time

• 21 thrusters

• 12 rope climbs to 15 feet

• 15 thrusters

• 9 rope climbs to 15 feet

• 9 thrusters

• 6 rope climbs to 15 feet

• ♀ 75 lb

• ♂ 115 lb

For max reps

From 000-200 (2 minutes)
Run 400 m
Max jerks

Rest 1 minute

From 300-600 (3 minutes)
Run 600 m
Max jerks

Rest 2 minutes

From 800-1200 (4 minutes)
Run 800 m
Max jerks

Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

For max reps

From 000-200 (2 minutes)
Run 400 m
Max jerks

Rest 1 minute

From 300-600 (3 minutes)
Run 600 m
Max jerks

Rest 2 minutes

From 800-1200 (4 minutes)
Run 800 m
Max jerks

Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

For time

• 10 rounds each
• 7/10-calorie Assault bike

Rest

• 5 rounds each
• 30 wall-ball shots
• ♀ 14 lb
• ♂ 20 lb