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
