Bro prep use as warm up
2-3x
10 banded pass thrus
10 banded pull aparts
5/5 SA Turkish sit ups
5/5 SA seated Arnold Press
5/5 1/2 kneeling windmill
Light to mod load
Strength EMOM style
Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 6 reps
Complete 6 mixed grip strict pull ups between sets
Accessory
3x
12 kb or DB cleans
12 alternating push press (6/6)
12 barbell bent over row (use your highest press weight)
WOD
8:00 AMRAP
4 burpee pull ups
8 crush grip floor press
16 hollow rocks