WARMUP
10 min AMRAP
5 Push-up Scap Retractions
5 Ring Rows
5 Pull-up Scap Retractions
3 Kip Swings
10 light DB Snatch
Then…
1:00 Lying Shoulder T Stretch
:30 Banded Shoulder Distraction
STRENGTH
DB Bench Press
3×10
DB Bent Rows
3×10
DB Bent Reverse Flys
3×10
WOD
AMRAP 12 min
20 Alt DB Snatch 50/35 35/25
10 Pullups
Rx+ Buy In – 50’ Handstand Walk
*Goal: 5+ Rounds
OPTIONAL POST WOD
Midline: 2-3 Rounds:
:20 Plank
:20 Plank Jack
:20 Seesaw Plank
:30 rest
5 Hanging Knee Raises
4 Hanging Leg Raises
3 Strict T2B
Rest as needed between sets