06.25.2021

Warm Up
2 rounds
100 single unders
20 band pull aparts
10 single arm DB Cuban Press each side

Strength
15:00 minutes for an upper body pump
3 sets
Strict press TNG x 4
60%- 70%- whatever % you can do here

then move into
Single arm DB/KB complex
4 DB/KB push press
3 DB/KB push jerk
2 DB/KB split jerk
repeat on the other side then rest 1:00-1:30


WOD
"Watch the Clock"
20:00 EMOM
min 1- battle ropes x 30 seconds
min 2- MB or slam ball tall plank single arm push back x 10 each side
min 3- KB balanced PVC hold x 30 seconds
min 4- bike cals x 20 seconds all out