Warm Up:
Band Shoulder series
then 2 rounds:
- 30 sec Close grip bar hang
- 10 DF Cuban press
- 10 Band fly + 10 Band chest press
Strength:
- Bench Press 2×8 @3RIR
- Supinated Chin ups 2×8 @3RIR
Conditioning:
Partner WOD – 3 sets each:
- 200m Run
- 10 KB Clean & Jerks
- 200m Run
- 10 KB Gorilla Rows
Alternate rounds
