-Warm Up-


2 rounds


10 shoulder openers

3 Turkish sit-ups each

5 dumbell push press each side

3 strict pull ups

8 median nerve floss




-Strength-


Turkish getups


2-2-2-2-2-2-2 (each arm)


Slow and controlled is the name of the game


In between each set 20 Russian twist - add weight DB,plate, or KB (L+R = 1 rep)



-WOD-


20min. EMOM:


Odd: 3 Jerks (off the ground)


Even: Pulling Skill (See below)



Pulling skill can be either:

1.) 3-5 Muscle Ups

2.) 5-10 Strict Pull-Ups

3.) 5 Weighted Pull-Ups

4.) 10-15 Kipping Pull-Ups