Warm-up
3 rounds
:30 of jumping rope
:15 rest
Then, 2 rounds
15 push-ups
20 shoulder taps
:25 HS hold
Strength
PortFit
Barbell floor press – 4×8; AHAP
Build to a heavy 8 and complete all 4 sets across at the number.
PortBurn
SA dumbbell floor press – 4x8e; AHAP
WOD
PortFit
4 rounds
75 DU’s
15 front squats (155/105#)
5 wall walks
PortBurn and PY@P option
4 rounds
200m run, 15/10 cals on any machine or 150 single unders
20 goblet squats
5 wall walks
Fathom – 15 min cap
Gear – significant muscle overload
Knots – all three movements will have a tremendous effect on your shoulders so be ready for it. The double unders might start to suffer, so breaking them up early might make a lot of sense. Since the goal is always the highest possible sustainable intensity, find a way to pace each specific movement. Try to go unbroken on the heavy front squats. Then take enough breaks in the wall walks to keep you moving, but not too much as you are losing intensity.
Current – make sure you are careful when transitioning into and out of your wall walks
