5 Rounds:
10/10 1-arm DB Hammer Curls
10/10 1-arm Seated DB Shoulder Presses
10/10 1-arm DB Bent Over Rows
- Rest as needed
- Athlete choice on load

LOAD

2-3 rounds, 60-sec rest between rounds.

DB row using box/bench – Rowing towards the navel, ensuring elbows graze body – 15 reps each side, 5 sec eccentric.

4 rounds
12 push ups
30 air squats
8 burpee box overs 60cm/50cm
12 pull ups

21-15-9 reps for time of:

• 275-lb. deadlifts
• Strict ring dips

LOAD

2-3 rounds, 60-sec rest between rounds

All 4s reach into chest opening (resisted) using band – Ensuring there is tension on the band in the starting position. Keep elbow close to body throughout the movement - 15 reps, squeeze at end of rotational range.

ACTIVATION

2-3 rounds, 30-sec rest between rounds

All 4s reach into chest opening – On out breath, reaching under body. On in breath, twisting to open the chest and torso – 7 reps each side.

21-15-9

snowangel
glute bridge
hollow rock

EMOM 12
1. kipping hspu x 10-12
2. strict c2ring pull up x 6-8
3. REST

4 rounds with a partner;
90 Meter KB Farmer Carry @ tough
30 Hang Power Cleans 60/42.5kg
90 Meter Carry Variation (bag, yoke,stone,partner etc)
- Goal: Split reps evenly

Rx+: 70/52.5kg

Death By Wallballs #20/14