WOD
4 Rounds for Time
21 DB Deadlift (2×50/2×35)
15 Pull-Ups
9 DB Front Squat (2×50/2×35)
Shoulder Prehab
A1 – DB Trap-3
3×10 (10/5)
A2 – Half Kneeling Band T-Spine Rotation
3×10/side
WOD
4 Rounds for Time
21 DB Deadlift (2×50/2×35)
15 Pull-Ups
9 DB Front Squat (2×50/2×35)
Shoulder Prehab
A1 – DB Trap-3
3×10 (10/5)
A2 – Half Kneeling Band T-Spine Rotation
3×10/side