Pre-WOD (Skills/strength):
6x Strict Pull-ups (partner assist if needed)
12x Strict Press from seated position (Loaded or empty barbell)

Control full range of motion and focus on shoulder activation.

Chipper n’ Crippler (21min cap)
Partnered – 1 partner works and 1 rests. Switch as often as needed.

150 Wallballs (Men 20# to 10’ target; Women 14# to 9’ target)
125 Calorie row
100 Toes to Bar
75 Cleans (95/65)
50 Pushups
25 Snatches (95/65)

Post-WOD (Challenge/Cool-down):
4 laps easy

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