Tuesday:  October 8, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External Shoulder Rotation, 10 reps per arm: athletes attached a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.

3 Steady Rounds
12/8 Calorie Bike/Row/Ski
6-10 Strict Pull Ups (no more than two sets – use a band if needed)
15 Goblet Squats (no heavier than 50/35lbs DB)

Strength(15:00 – 30:00)
Front Squat:  5×3 (80% of your 1RM)

WOD(35:00 – 53:00):  Strict 18:00 Time Cap

Fitness
4 Rounds
15 KB Goblet Squats
15 Push Ups
15 KB SDHP
15 Ring Rows

Performance
4 Rounds
15 Front Squats 115/75lbs
10 Handstand Push Ups
15 Deadlifts 115/75llbs
10 Pull Ups

Option 2: Barbell weight at 95/65 and deficit pushups (45/25lb plates)

Competition
4 Rounds
15 Dumbbell Front Squats 50/35lbs
15 Handstand Push Ups
15 Dumbbell Deadlifts 50/35lbs
15 Pull Ups