Strength:

When executing the Landmine Press, think about drawing the letter “J” with the barbell. This gives us a better rhythm for the shoulder joint. This gives us a better rhythm for the shoulder joint. On the Archer Ring Row, find a foot position that challenges you for the set amount of reps. Keep your abs turned on and don’t allow the hips to drop at any point during the set.

SPLIT STANCE LANDMINE PRESS

4 x 8-10 each. Rest 90s.
– 1-2 Warm-up sets

ARCHER RING ROW 

4 x 6-8 each. Rest 90s.

Metcon

Today’s aerobic power work is Double KB Cleans (be careful of your fingers bringing the KBs together as you come down). Strict T2B, and Hand Release Push-ups. In your Push-up set-up, your shoulders should be slightly in front of your wrists.

EMOM 12:00

Minute 1: 30s Max Double KB Cleans (53/35)
Minute 2: 30s Max Strict T2B
Minute 3: 30s Max Hand Release Push-ups
– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds. Score = total reps in last round

RX+: (Handstand Push-ups for Regular Push-ups)

Accessory:

BANDED PULL-APARTS

Max Reps in 2:00