PRIMER:
3 Minute Row
Into
3 Rounds:
10 Strict Press
10 bent Over Row
2-3 Nine Count Push Ups
STRENGTH:
5x
1 Power Clean +
1 Strict Press +
1 Push Press +
1 Push Jerk
GYM WOD: Tropicana Squeeze – AMRAP 18
15 Cal Row | 15 Pull Ups | 9 Strict Press
15 Cal Row | 15 T2B | 15 Push Press
15 Cal Row | 15 Pull Ups | 21 Push Jerks
RX @ 135/95 | No Gymnastics (KBS @ 53/35)
Modifications: 12 Cal Bike | KBS @53/35
AT HOME WOD:
Dumbbell Version:
15 Cal Row | 12 Pull ups | 9 Strict Press
Bulletproof Shoulders:
15 Cal Row
12 KTC
100 Ft Single DB OH Walk
Bodyweight:
200M Run | 12 V-Ups | 9 SHSPU
200M Run | 12 V-Ups | 15 Kipping HSPU