Pre:
Handstand work
Hip MWOD with green band
1 x 10 Serratus activation - top of push-up, take right hand and foot off floor and rotate under supported side and back, repeat other side
1 bear complex @ 40kg (7 reps of power clean, thruster, back squat to push press)
1 bear complex @ 60 kg
WOD:
7 min AMRAP of:
10 bench press @ 60 kg
10 strict pull-ups
Rest 3 min then repeat
1: 3 rounds
2: 2 rounds, 10 bench press, 5 pull-ups
Then,
90 double unders = 2.22
Post:
Banded shoulder distraction MWOD
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