• Dynamic Warm Up

Strength:

Perform After WOD

A) For Time:

• With your 1RM Shoulder Press – Overhead Hold. Accumulate 2 minutes on a running clock. I would love for you to record your results (weight and total time to reach 2 minutes accumulated overhead including the rests)

B) 3 Sets: (1 Minute Rest Between Sets)

• With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 90% of the reps you were able to accomplish during testing.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

• 3 Pistols each leg (Rolling, Banded, Box, Russian Step Up)
• 1 Rope Climb (Feet+Pull Up, Strict Pull Up+Knee to Elbow)
• 10m Handstand Walk (Seal Walk, Around Box walk, handstand wall shuffle)
• 10 Strict Toes to Bar
• 3 Plyo Pushups (As high as possible) (Push Up)
• 3-5 Pullups
• 50 Double Unders (30 Seconds)
• 3 Muscle Ups (Transitions, Pull Ups + Dips)

• Mobility

• Dynamic Warm UP

Strength:

Perform After WOD

A) For Time:

• With your 1RM Shoulder Press – Overhead Hold. Accumulate 2 minutes on a running clock. I would love for you to record your results (weight and total time to reach 2 minutes accumulated overhead including the rests)

B) 3 Sets: (1 Minute Rest Between Sets)

• With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 90% of the reps you were able to accomplish during testing.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

• 3 Pistols each leg (Rolling, Banded, Box, Russian Step Up)
• 1 Rope Climb (Feet+Pull Up, Strict Pull Up+Knee to Elbow)
• 10m Handstand Walk (Seal Walk, Around Box walk, handstand wall shuffle)
• 10 Strict Toes to Bar
• 3 Plyo Pushups (As high as possible)
• 3-5 Pullups
• 50 Double Unders (30 Seconds)
• 3 Muscle Ups (Transitions, Pull Ups + Dips)

• Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets:

• Chinese Snatch Pull (Panda Pull) + Hang Snatch @70%

B) For Time:

• With your 1RM Shoulder Press – Overhead Hold. Accumulate 2 minutes on a running clock. I would love for you to record your results (weight and total time to reach 2 minutes accumulated overhead including the rests)

C) 3 Sets: (1 Minute Rest Between Sets)

• With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 90% of the reps you were able to accomplish during testing.

*For example – In testing, you completed 55# for 9 reps on both arms. Today, you are going to do 55# for 8 reps for 3 sets with both arms with 1 minute rest between arms. IMPORTANT – If you were weaker on one side than the other, perform the reps on the weaker arm first and MATCH the number of reps performed with the weak arm when working with the stronger arm. Remember, the goal is to create balance here, not ego.

Skill:

• 3 Pistols each leg (Rolling, Banded, Box, Russian Step Up)
• 1 Rope Climb (Feet+Pull Up, Strict Pull Up+Knee to Elbow)
• 10m Handstand Walk (Seal Walk, Around Box walk, handstand wall shuffle)
• 10 Strict Toes to Bar
• 3 Plyo Pushups (As high as possible)
• 3-5 Pullups
• 50 Double Unders (30 Seconds)
• 3 Muscle Ups (Transitions, Pull Ups + Dips)

• Mobility