Pre WOD:

3-5 Rounds for Quality:
20 meter Kettlebell Suitcase Carry left arm
20 meter Kettlebell Suitcase Carry right arm
5/4/3/2/1 Box Jumps for height
20 meter Kettlebell Overhead Walk left arm
20 meter Kettlebell Front Rack Walk left arm
20 meter Kettlebell Overhead Walk right arm
20 meter Kettlebell Front Rack Walk right arm
-rest 2 min between sets

  • Increase weight for each set on the Kettlebell and height for the box where you jump 5 jumps first set, 4 jumps next set etc

WOD:

A, Back Squat:
4 set*5 Back Squat 81%/RIR 2

B, Partneramrap 15 min:
2-4-6-8-10…
Wall Balls 9/6 kg
Toes to Bar

Post WOD:

Shoulder Accessories

𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗤𝘂𝗮𝗹𝗶𝘁𝘆:
60 sec Supinated Passive Hang
12/12 Single Arm Seated Dumbbell External Rotation
6 Face Down Double Pumps