Friday, August 10

warmup
2 Rounds
20 Banded Pull Aparts
15 Face Pull
10 Air Squats
10 Cobra press

dynamic upper
5×4 close grip bench press
55% bar + 20% chain
emotm

wod
10 down to 1
push jerk (135/95)
ring pushup

capacity
20 – 40 – 20
db shoulder to overhead
db lunge steps/leg
cal bike

finisher
100 band pull apart
100 straight arm lat pulldown