WOD

Push Press
Waveloading:
10 / 8 / 6 reps @ Moderate Weight
10 / 8 / 6 @ Tough Weight
Rest as needed b/t sets
+
Neutral Grip Ring Pull-Up
10 / 8 / 6 – Moderate Effort
10 / 8 / 6 – Tough Effort (Weighted / smaller bands / etc)
Rest as needed b/t sets

20 min EMOM
1st min: 6-8 DB Snatch on Right + 6-8 DB Push Press on Right @ 50/35
2nd min: 30s AirBike
3rd min: 6-8 DB Snatch on Left + 6-8 DB Push Press on Left @ 50/35
4th min: 8-12 T2B
5th min: 10-15 Box Jumps w step down @ 24/20

Prone Plate Drag
3 Sets x 10 reps/side
+
Front Rack Hold
3 Sets x 30-45s Holds @ Tough weight
+
Static DB Lateral Hold
3 Sets x 30-45s Holds @ Challenging weight