Prep
Equipment Required: foam roller, barbell, light/medium band
1) Foam roll lats 60s each
2) 3-Way Banded Shoulder/Lat Stretch x 30s each position
3) 2 Rounds of:

• 6 Bent-over Rows
• 6 Push Press
• 6 Barbell Curls
• 25 Banded Pull-aparts
• 10 Thoracic Rotations each

A1.
Landmine Single Arm Push Press
2/3 x 6 each.
OT1M

• 2 Warm-up sets, 3 working sets.
  -Alternate minutes between SA push press and inverted rows

A2.
Supinated Grip Inverted Rows
OT1M
2/3 x 12-15. Rest 30s
-Alternate minutes between SA push press and inverted rows

B.
AMRAP 15
10 Strict Pull-ups
10 Handstand Push-ups (any style)
15/10 Calorie Row

• Goal: Sustainable pace – much lower effort than yesterday. Goal = 4+ rounds.
• Scale strict pull ups to band assisted or assisted ring pull ups
• Scaled HSPU to HSPU negatives or 10 single arm Z-Press

C.
Seated DB cleans
2 x 12-15. Rest 60s.