Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press5/side
DB high pulls5/side
DB strict press
2 strict pull ups



Bullet Proof Shoulders
3 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip

B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.

after the rounds are completed, finish with 3:00 max distance OH carry- use two KBs (RX would be 35/20)


Strength
Bench Press
4 reps @ 60%
2 reps @ 75%
4 reps @ 70%
2 reps @ 85%
4 reps @ 80%
2 reps @90%


WOD
"Holding by One Hand"
5 rounds for time
2 rope climbs or 4 up/downs
16 alternating DB snatch 50/35 35/20 RX+ 70/50