Warm up:
2 Rounds:
5 Dislocates
10 Banded Pull downs
10 Side Lateral Raise/Front Raise/Pull Back
10 Shoulder Taps
10 Swimmers
Strength: Shoulder Press 4x8 @ 70 %
DB FLY 3 x 10
Conditioning: (15 Min Cap)
8 Rounds 30 Dubs or 30 hop over bars 7 Push Press (135/95)(125/85 (95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans