WOD
Warmup:
3 Sets Not For Time
5 Single Arm KB Z Press
20sec Star Plank/side
20sec Psoas March
A) Seated Barbell Behind the Neck Press
31X1; 4-6reps x 3 sets; rest 90-120sec
B1) Split Stance Romanian Deadlift
3010; 5/leg x 3 sets; rest 45sec
B2) Ring Push-ups
30sec AMRAP; rest 45sec x 3 sets
B3) Single Arm Ring Rows
6-8/arm; rest 90sec x 3 sets
C) 3-4 Sets
16 KBS (American Unbroken)
12 Single arm DB push Press (6/arm)
12 Rower Pike Ups (slow controlled)
Rest 90sec between sets
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