For time (11 Min cap)
75 Wall Balls@20/14lb
50 DB Box overs@22/15
25 Muscle ups
Rest 2:00 and move straight onto (B).
Establish a heavy single clean*
*Power or squat is permitted.
You now have 10mins to sit on a rower, bike, ski erg etc and reflect on your above workout. We have the abillity to explore your strategy, weight choices, warm ups etc and learn and develop upon this for next time.
10 Incine DB Bench press
16 Alterning Single arm DB Row (8 per side)
10 SA DB Push press Per arm
20 DB Plank rows
Rest as needed.
The goal is to build joints and range that can support range of movement and load.