Shoulder Press (x 8 reps )
EMOM x 12
min 1 press variation
min 2 Pull or curl variation

Option for press other than shoulder press

– Bench press x 8 reps

KB/DB if 2 then a seated z press 8 reps both arms at same time

if a single then 6 on each side in the min

if no weight you can do 10 push ups or 20 shoulder taps

Options for pull:
may perform a curling or row motion with any objects
barbell odd object

both arms at same time

Metcon (Time)
4 rounds
400 m run or 500 m row or 30 Burpees
50 Air squats
40 Sit ups
30 Push ups

Categories: W.O.D.