WARM UP
In 10 min or less
Try 30-60sec of everything vs 10-30 reps
Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Air squat with 5 sec pause at bottom
Inline lunge
Bergener
start skill or buy in if finish early
BUY IN
In 10 min or less:
Push press
3 reps @ 70 % 1RM
3 reps @ 80 % 1RM
AMRAP @ 90% 1RM
3 reps @ 80 % 1RM
AMRAP @ 90% 1RM
SKILL
Shoulder to Overhead
WOD
20 min AMRAP
8 Shoulder to Overhead 135/95
50 1-arm KB walking lunge steps (switch arms with KB 1/2 way) 53/35
20 Wall Balls 20/14
5 Bent over row 135/95
CASH OUT
BB roll outs 5 sets x 8 reps. Hold 2-3 seconds at end range
MOBILITY
Shoulders
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