WOD
Warmup:
3 Sets
6/arm Half Kneeling Arnold Press
12 Monster Walks (KB in Front Rack)/forward and backwards
12 Side Plank Rotations/arm
rest as needed
A1) Barbell Z Press
6,5,4; rest 90sec (build from last weeks laods)
A2) Segmented Clean Deadlift
3030; 3,3,3 rest 90sec
*(this week the tempo is Touch and Go at the bottom but still make all pauses on the way up – 3 pauses)
B1) Single Arm Incline Dumbbell Bench Press
Semi Supinated Grip; 40X0; 6/arm; rest 60sec x 3 sets
B2) Ring Push Up
2020; AMRAP at tempo strict; if the TEMPO breaks the set is over; rest 60sec x 3 sets
C) EMOM x 10mins
Odd – 15 Banded Russian KBS
Even – 5 Tall box Jumps (step down)
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