Warm up:
2 rounds:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- Spiderman Lunge Complex
Strength:
- A) Deadlift 1×6 @3RIR, 1×12 @3RIR
- B1) 1/2 Kneeling One Arm Press 2×10/arm @3RIR
- B2) Strict Pronated Pull Ups – 2 cluster sets: Go to 3RIR, rest 15 sec, Max Reps
Conditioning:
Partner WOD – 10 min AMRAP:
- 15 Push ups
- 15 Chest Supported Rows
- 16 Goblet Step Ups
Alternate rounds
