WOD

Push Press

Cluster 3.3.3 x 4 sets
Rest as needed b/t sets

Bent Over KB Row

Cluster 5.5 x 4 sets

+

4 Sets @ High Effort

50 DU’s
10 T2B
10 Dips
Rest 1 min
*Intent is fast paced, sub movements to allow fast reps being completed + transition.

+

4 Sets @ HIgh Effort

20 Wall Balls
2 Rope Climbs
15 Cals on AirBike
Rest 1 min
*Intent is fast paced, sub movements to allow fast reps being completed + transition.

+

Side lying DB external rotation

3 Sets x 10 reps/side @31X0

Trap-3 Raise

3 Sets x 10 reps @3111

Ring Support

3 Sets x 30s of work

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