3 x 10 each Y-I-T
Super set
bands to shoulder and back for 3 min
5 min sled pulls and push increasing weight
Main:
Find a heavy 5 rep shoulder press
Then take 80% for max reps
Assistance:
A:
EMOM x 9 x 3 push press 50% plus chains
Plus 3 double KB snatch ( post weight)
WOD 1:
EMOM x 10: 10 2 for 1
EMOM x 8: 8 CTB ( unbroken)
EMOM x 6: 6 HSPU ( deficit to manageable "height")
WOD 2:
9 min amrap:
15 box jumps
12 push press 115/ 75
9 TTB
(1/2 12.3)
AOD
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