Strength
2 warm up sets of wide grip bench x10/8 then…
3 working sets as a superset
4-6 wide grip bench press
Max rep wide grip pull ups (scale is banded)
15-20 bench dips
3 sets
8-12 frog stance deadlift* https://www.youtube.com/watch?v=sdZ3el-mEwE
6-8 supine leg lowering https://www.youtube.com/watch?v=W885Cp1l9LA
* Stance - wider than conventional deadlift but narrower than sumo.
Hands are inside knees, knees and toes track forward
WOD
AMRAP in 12 min
6 kb push up
9 kbs (USA) 53/35
12 reverse goblet lunge (tot)
20 yd single arm oh carry (alt arms each rd)
*choose a weight that is challenging and will force you to think about what you are doing