WOD

Warmup:
3 Sets
6/arm Half Kneeling Bottom Up KB Press
12 Lateral Banded Walks (Hold KB in Goblet Position)
30sec Side Plank/side
rest as needed

A1) Barbell Z Press

7,6,5; rest 90sec (build from last weeks laods)

A2) Segmented Clean Deadlift

3131; 4,4,4; rest 90sec between sets (3sec concentric signifies 1sec pause at all 3 positions off the floor)

B1) Incline Dumbbell Bench Press

Semi Supinated Grip; 40X1; 8,6,6; rest 60sec x 3 sets

B2) Strict Bar Dips

3012; 3-5reps; rest 60sec x 3 sets

C) EMOM x 10mins

Odd – 12 Dual Russian KBS
Even – 3 Broad Jumps (10sec rest between each rep) for max distance