Join us at Samson fest Saturday. Learn more here: https://www.samsonfest.com/

Warm-up

2 minute bike, row, ski

then…

2 sets:

10 Ring rows
5 Bottoms up kb press
20 Single-unders
10 DB floor press

Strength/Skill

Shoulder Press

10@60%
8@65%
6@70%
4@75%
3@80%
10@50%

-Complete 5 DB rows per arm after each set.

WOD

EMOM 16 minutes for max reps/time:

Min. 1 | Max handstand hold
Min. 2 | DB Bench press 50/35
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held, total reps completed.
– As soon as you rest during the holds, the set is over. Take breaks as needed during PU and bench.