Warm up: Agility Ladder
Strength: 15’ to find 1RM Push Press
WoD: 10 -> 1 Inverse Ladder by ones of:
Push Press (from rack) (115/80) a) 95/65 b) 75/55
Pull-ups a/b) Banded c) Ring rows
Notes: Start with 10 Push Presses and 1 Pull-up in the first round, 9 and 2 in the second, culminating in 1 Push Press and 10 Pull-ups in the last round.
MOB: Lax Shoulders / Roll Lats and Lower back