WOD
Warm-up
2 sets
12/9cal bike
6e/side Half Kneeling KB Windmill
8e/side Quadruped KB Pullthrough
10 Dive Bomber Push-up
(3) https://youtu.be/WQyNCzqNqso
Strength
Push Press; 8,8,8,8;
rest 90-120sec between sets
Hold 3sec Overhead on every rep
Conditioning
AMRAP in 2 Rounds:
8mins @ sustainable effort
8 DB Gorilla Rows (53/35) (L+R=1)
6 Alternating DB Push Press (L+R=1)
12/9 Calorie Bike
rest 2mins
6mins @ sustainable effort
100′ KB Rack Carry
12/9 Calorie Bike
50′ = 1 rep