9.30.25 WOD.

DB: Front raise, side raise, upright row
3 x10
—
Complte 10 of each for a total of 30 reps. light dumbbells or change plates.

Then….

Shoulder Press (8 x 1)
Every 1:00 x 8 sets: week 2 of 3
1 strict press

We are adding an extra set this week, and the goal it is to get better at pushing through the sticking point. These should all be at the same weight, it’s hard to give top end % for strict press because the line for make/miss is so fine but your reps should be slow and you should have to work for each one.

Then….

5 Rounds:
90 seconds work/ :30 seconds Rest

8 Single Dumbbell Box Step Ups 24/20
6 burpee to plate
8 Alternating Dumbbell snatch

Max Rep dumbbell bench press in remaining 90 seconds. 50/35