Warm Up:
3 Sets Not for Time:
10m Quadruped Crawl Forward
10m Quadruped Crawl Reverse
20-30sec Passive Ring Hang/Bar hang
6 Half Kneeling Single Arm KB Press/arm


Skill: 8:00 EMOM
min 1- push ups
     options: weighted push ups, push ups with fabulous form, decline or incline, ring push ups
min 2- farmer carry with not matching KBs- different loads- 100 foot


Skill: Push Press
6 sets of 2 reps
set 1-2 @ 60%
set 3-4 @ 70%
set 5-6 @ 80%


Primer for WOD: https://www.instagram.com/p/BteTqtygSw4/?utm_source=ig_web_copy_link

 ½ kneeling stretch. In a kneeling position squeeze your glutes and turn your hips under your body until you feel a good stretch in the front side of your hips (hold 5 for 10 seconds)✅

hip thruster bridge. Drive your heels into the ground and squeeze your glutes as you lift your hips and hold for 5 seconds (10-20 reps)✅


core stability work that relates to your squat mechanics with the descending pallof press. Brace your core and hold each position for 5 seconds (sets of 5-10 reps). 3 pauses- 1/4 squat, almost parallel squat and then full squat

WOD- this workout is about getting in larger sets that you can maintain over a few minutes.
For Time
100 DB squats- front racked
every minute on the minute
3 Devil's press
40/25 35/20- find a lighter DB set then you usually use- or use KBs