GROUP PREP
3 min cardio
20 Banded Pullaparts
10 Banded Passthroughs
10 Plate Halos
10 Plate Thrusters
10 Scap Retractions
5 Kip Swings
3 Pull-ups
30 sec single unders
30 sec double Unders
STRENGTH – Deload week- tempo work
Strict Press
5 sets of 5 @ 50% or less (of your 90% Training Max)
3 sec pause on the shoulders, 3 second pause at the top
Pull-ups
3 sets of 3
3 sec pause on top, descend as slowly as possible (jump to the top if needed)
WOD
EMOM 14
Minute 1: 10 DB Thrusters 50/35
Minute 2: 50 Double Unders
*scale so you have at LEAST 15 sec breaks
MOBILITY
Calf Smash
Couch Stretch
Shoulder Distraction
OPTIONAL POST WOD
400 m Run x 2
CrossFit Reserve 