WOD
Warm-up
Dynamic Stretches
2 Sets
10 Dive Bomber Push-up
10e/side Side Plank Thread the Needle
6e/side KB Half Turkish Get-up (bridged)
Strength
EMOM x 14 Rounds (7 Sets) – building as able
Odd – 4 BB Strict Press (from the ground)
Even – 3 Strict (Weighted) Pull-ups*
*full ROM, starting from dead hang, and controlling descent – make each reps challenging but with full control (even if assisted/modified)
Shoulder Press
Conditioning
For Time (12 Minute Cap):
6 Wall Walk
15 Strict Chin-ups
20 Hand Release Push-ups
25 T2B
20 Hand Release Push-ups
15 Strict Chin-ups
6 Wall Walk
(Rx+)
20 HSPU
4 Rope Climbs
15 Bar Muscle Up
4 Rope Climbs
20 HSPU