Monday – 01/11

The Port

Warm-up

2 Rounds:
5 Up-Downs
5 Push-up to Down Dog
10t Down Dog Toe Touches
10t Scorpions
10 Swimmers

+ 1 Rounds with an empty BB or PVC:
5 Behind the Neck Strict Press
:10 Active OH Hold
5 1/2 OH Squats
5 Full OH Squats
5 Behind the Neck Push Press
:10 Active OH Hold
5 OHS
:10 Bottom of OHS Hold

Strength

Overhead Squat (3 X 5; Across )

Burn Strength

EMOM X 12:
Min 1: 10 Double DB Swings
Min 2: :30 Double DB OH Hold
Min 3: :45 Wall-sit

WOD

For Time:
20-16-12
Alt. DB Squat Snatch or
Alt. DB Squat Clean
Lateral Burpees over the DB

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