A) 2 Rounds
10 Shoulder Rolls, with a PVC pipe
10 Push-Ups, close grip
B) 2 Rounds:
5 Strict Press, with an empty bar
10 Ring Rows, with a pause
5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep
Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.
Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.
3 Rounds For Time:
20 Calorie Row
40 Wall Balls, 20#/14#
Calorie Row: athletes should not spend more than 90 seconds on this station, scale calories as needed.
Wall Balls: athletes should pick a weight that they can complete each round of wall balls in 4 or less sets.
Double-Unders: athletes should not spend more than 120 seconds on this station, scale double unders as needed.
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