Foam roll lats and upper back

Then
2 Rounds
10 Banded Strict Pull Ups
15 Calorie Row
10 Wall Balls

6 x 8 PUSH PRESS

Push Press
10-10-8-8-6-6

Your first set should land between 60 and 70% with your final set landing near 80%. If permormed correctly you should be able to build across sets without sacrificing pressing speed.
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7/16/2021 - OPT SKILL

Every 4:00 for 20:00
20 S-arm DB OHS (10 Per Arm)
Feel free to go heavy, but focus on quality movement.
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7/16/2021 - OPT ACCESSORY

EMOM 10 Minutes
1- :30 Side to Side Dead Hang
2- :30 Reverse Chinese Plank
Alternate movements
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7/16/2021 - WOD

6 Rounds

12 Wallballs 30/20lbs to 10/9′

8 Hang Power Snatch 95/65lbs

4 Burpee Get Overs 48/40″ OR USE 30/24' BOX

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