Strength
Shoulder Press 6×2
—Start @ 85% & work up to a heavy 2RM
Conditioning
5 Rounds For Time
9 Push Press 135/95lb
30 Double Unders
1 Rope Climb 20′
Midline
Accumulate 2 min in a weighted GHD sit-up hold or weighted plank
WOD Notes: This is designed to be a quick WOD (less than 10 min), so make sure to transition quick between movements. You must do push presses, no jerks allowed! Push press weight is 55% of 1RM Push Press (you should be able to do all 9 pp unbroken each round). Scaling for double unders is 75 singles or 15 DU. Scaling for rope climbs are 10 ring rows/round.
Rachel – stone to shoulder!