Primer
2x
2:00 row/bike/VC
15 band pull aparts (alt grips)
5 pike squats to walk out + 5/5 lateral lunges
Then Trunk Work
2x
20 tall kneeling landmine rotation (total)
10/10 1/2 kneeling LM press
20 tk goblet press outs
10/10 lm sit up
:10 bike/row/VC hard
5 up downs
Accessory
3x
12/12 single arm db seated press
12 db pull overs
:30 row/bike/VC hard
Rest ≈ :60
Strength
Push Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
Set 1: feel
Set 2: warm
Set 3: go for it
WOD
15-12-9
Db incline bench 50-55/25-30
SA DB bent over row
T2B
For time