Warm Up:
2 sets:
10 wide-grip bent-over rows
10 wide-grip high pulls
10 front-rack lunges
10 strict presses
10 scap pull-ups
Use an empty barbell.
Skill Work:
4 sets:
5 behind-the-neck strict press
WOD:
5 x 3:00 rounds:
10 push presses (105/155 lb)
Max-rep weighted strict pull-ups (25/35 lb)
2:00 rest between rounds
Intermediate:
5 x 3:00 rounds:
10 push presses (75/115 lb)
Max-rep strict pull-ups
2:00 rest between rounds
Beginner:
5 x 3:00 rounds:
10 push presses (35/45 lb)
Max-rep ring rows
2:00 rest between rounds
Movement scaling options:
Push press: Load, shoulder presses, DB options
Weighted strict pull-up: Load, strict pull-ups, feet-elevated ring rows
Alternate Workout:
Limited Equipment Option:
5 x 3:00 rounds:
10 DB push presses (heavy)
Max-rep double DB bent-over row
2:00 rest between rounds
Cool down:
Accumulate:
30 reach, roll, and lift