Warm Up:
4 Rounds
6 Scapula Pull Ups
:20 Alternating Contralateral Dead Bugs
5 Strict Pull Ups
10R/10L One Leg Mini Squats (work on ankle flexion)
WOD A:
Feel Free to Superset
A. Bench Press
1×5 @ 75%,
1×3 @ 85%
Max Reps @ 95%
B. 5×2 Weighted Pull Up (as heavy as possible) – if you don’t have pull ups, do 3 rounds max banded pull ups – use a band that allows you to get 7 in the first set. If you get more than 10, use a harder band.
WOD B:
10 Min. AMRAP
200 M Row
7 Man Makers (50/35)