WOD

Mobility
Banded Stretches (Upper/Lower)
Dynamic Warm-Up

Primer
2 Sets
15sec Chin-up Hold
10 DB Banded Victory Raises
10 DB Reverse Flies

Strength
Strict Press: Build to a perfect 4RM, then drop 90% and perform 4×4

Conditioning
AMRAP in 12 Minutes:
20-30-40-etc…
Double Unders*
10-12-14-etc…
Alt DB Snatch (50/35)
1 Minute DBall Bearhug Hold (80/50)

*Double reps for single unders

20 DU, 10 DB Snatch, 1min hold
30 DU, 12 DB Snatch, 1min hold
…