SC Week 3 Day 6

Last day of deload work, rest day tomorrow and then we’re back at it Monday with more volume and heavier weights.

Upper Body prep:
FRC Shoulder Circles (and this)
then
Misfit Shoulder Prep
Then
Build to a 1 rep max deficit handstand pushup
then
55 Strict pullups for time

Primary work:
3 Rounds – resting 2 minutes between A and B, and 2-3 minutes after B:
A) Push press 4-6 rep at 85%
B) Supine ring rows – Max reps – big squeeze at the top

3 Rounds – resting 2 minutes between A and B, and 2-3 minutes after B:
A) Hang clean high pulls – 5-7 reps
B) Max reps strict def HSPU

WOD:
3 Rounds:
1 minute Max Cal Assault Bike
3 minute AMRAP:
10 Russian KB swing 70/53
10 Pushups
Rest 1 minute
1 minute Max Cal Assault Bike
3 minute AMRAP:
10 Thrusters 95/65
10 Burpees
Rest 3 minutes

Back:
4 rounds –
Unweighted back extensions – 10-15 reps

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