WOD
Warm-up
2 Sets
5 Cat Cow Stretch
5 SLOW Shoulder Extension Bridge (hold 3sec at top)
12e/side Side Plank Thread the Needle
40 Double Under or 80 Single Jumps
20 Banded Supinated Pull-aparts
(2) https://www.youtube.com/watch?v=vXIzTJf1uZI&ab_channel=FunctionalBodybuilding
(3) https://www.youtube.com/watch?v=CGQRzPYWHSM&ab_channel=FunctionalBodybuilding
Strength
EMOM x 14 Rounds (7 Sets) – building as able
Odd – 5 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)
Conditioning
For Time:
20-16-12-8-4
30 Double Under
Alternating DB Snatch (50/35)
10-8-6-4-2
Hand Release Burpee Pull-up
DU -> Snatch -> HR PU