WOD:

#over my head

3x AMRAP 5 / 2:00 Rest

12-9-6 (Competitor 15-12-9)

Overhead Squat 115/75 *Scale 95/65 Rx+135/95lbs *Can modify to Front Squats if need

CTB Pull Ups *Scale to pullups, Ring Rows or Barbell Row

Max Calorie Ski (or Machine) in remaining time

STRENGTH:

#Overhead Squat

In 12:00 Establish a Heavy Single

*Overhead Squats are about tempo and control. You cannot rush heavy weights. Focus on the weight in your feet and the bar over the center of your body. Move slow into the bottom of your Squat.

FINISHER:

AMRAP 7 (Competitor 10 min)

100m Run

1 Set of Dips

(Add a vest if you are confident in your Dips)

BODYBUILDING:

Shoulder Press 4 sets of 10

Seated DB Arnold Press 4 sets of 10

Alternating DB Front Raise 3 sets of 12 (side)