Shoulder Press (8 x 3)
Running clock 12 Minutes:
EMOM for 4′ (4 sets): 3 reps Strict Press (from the rack) — start very light and build to about 60%
E2MOM for 8′ (4 sets): 3 reps Strict Press — build from about 65% to today’s heavy set of 3. Aiming for your final set to feel close to a 3RM, while keeping reps strict and form upright
Conditioning Partner WOD
“Balls to the Wall”
With a 20:00 clock:
Partner A: 75 Double-Unders (scale: 150 singles)
Partner B: Max Wall Balls (20/14 to 10’/9′)
*Every time you switch, BOTH partners complete 5 Synchronized Burpees.*
Count Wall Balls consecutively, score is the total completed as a team over the 20 minutes.
Lax Ball Calf Smash
Lax Ball Plantar Smash
At least 1 min on each – more if you can!