Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls

Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds

Strict Press x 4 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week.

WOD

2 Rounds for Time, in Pairs

COMPETITIVE

50 Partner Wall Balls (20/14)
50 Deadlifts (Split) (185 / 125)
100 Double Unders (together)

PERFORMANCE

50 Partner Wall Balls (20/14)
50 Deadlifts (Split) (145 / 105)
100 Double Unders (together)

LIFESTYLE

50 Partner wall balls
50 Deadlifts (Split)
100 Single Unders (Together)