SMR + General warm-up + mobility
A.
3 sets:
- 6/6 Half kneeling press @ light KB
- 10 scapula pull-up
- 20" HS hold
B. Lifting- Push jerk from rack
1. Find your daily heavy 1 rep in 6'
+
Emom 5'
3 reps @ 80-85% of your daily heavy
2. Alternating Press
- 3x12 (6/6) @ Double KB
C. WOD:
4 rounds for time:
- 300m row
- 5 Bar MU / 10 Pull-ups
- 10 Deadlift @ 60/80kg
- 15 Box jump-overs