8.9.25 WOD.

3 Sets:

6 Strict press
12 Band pull aparts
30 singles

Then..

Shoulder Press (4 x 3)
Every :90 x 4 sets: (week 1 of 2)

3 strict press
8 Seated Bent Over Reverse Fly

Then…..

2 Sets- Drop sets
DB lateral raises
10reps – Heavy
10reps – medium
10reps – Light
Rest 2min and repeat

Then…

15:00 EMOM (3 Rounds)

Min 1: 40 Double unders (or 60 singles)
Min 2: 20 Push-ups
Min 3: 6/6 Single Dumbbell box step ups 50/35
Min 4: AMRAP Hang Dumbbell snatch (switching arms every 4 reps)
Min 5 Rest: