Thursday

WOD

Warmup:
3 Sets
10 Half Kneeling Dual KB Press (5 reps/knee)
8m Wheelbarrow Walk (partner holds feet)
30sec KB Side Plank
rest as needed

A1) Standing Behind the Neck Press

20X0; 10,10,8 rest 90sec

A2) Deadlift – no hook grip double overhand

TnG; 10,10,8 rest rest 90sec

B1) Single Arm DB Complex

1 SA DB Press
3 SA DB Push Press
5 SA DB Push Jerk
rest 45sec x 3 sets

B2) Ring Push Up

ARMAP in 30sec; rest 90sec x 3 sets

C) EMOM x 10mins

Odd – 3 BOX JUMP Tall
Even – 2 Dual KB Russian Swings + 3 Dual KB Cleans + 5 Dual KB Front Squats Build from last week if you can)