PRIMER:
3 Rounds
20s PVC OHS + Sots Press (hands closer every round)
10 scap pull ups + 5 Strict Pull Ups
10 Lunges
2 Wall Walks
MOBILITY:
Pause OHS
Lizard Stretch
Couch Stretch
STRENGTH:
2 Squat Snatches EMOM x 6
GYM WOD: Over The Edge – 5 RFT
15 OHS @ 135/95
12 C2BPU
9 Lateral Burpees Over Barbell
Time Cap 17 Minutes
Modifications:
OHS:20 Single DB OH Lunges | Front Squats
C2B: Pull ups | KBS @ 53/35
Dumbbell Version: 5 RFT
15 Single DB OHS
12 Single DB KB Swing
9 Burpee Tuck Jump
Bulletproof Shoulders: 5RFT
20 Single DB OH Lunges
12 Russian KB Swings
9 Top Up Burpee Step Ups
No Equipment: 5 RFT
30 Lunges
20 Pull Ups
10 Burpees