Dynamic Effort Upper
Strength
Power Clean (5,5,3,3,2,2,1,1 @ 65@ 1RM )
**Score 2×5 weight
Strength
Shoulder Press (1×8 @ 60% + micro band tensnion )
WOD
“The Human Highlight Reel”
25 Box Overs (24,20)
50′ OH DB Lunges (45,35)
25 T2B
25 Box Overs
25 T2B
50′ OH DB Lunges
25 Box Overs
–3min Rest–
50 Cal Row Sprint
**No time cap
50′ OH DB Lunges (45,35)
25 T2B
25 Box Overs
25 T2B
50′ OH DB Lunges
25 Box Overs
–3min Rest–
50 Cal Row Sprint
**No time cap
Special Strength
3×10 Decline Weighted Push Ups
Special Strength
3×12 Seated DB Press
$ Out
3×12 Single Arm Overhead DB Sit Ups
**Each Side
**Each Side
Midline
3×12 Single Arm Overhead DB Sit Ups
**Each Side
**Each Side
Finisher/Recovery
100 Banded High Pulls