12/20 WOD

Warm-Up 3 rounds: 30-second easy bike 10 scapular push-ups 12 banded pull-aparts 8 alternating plank reach-outs 10 light dumbbell floor presses Skill Dumbbell Floor Press 5 x 8 reps Use a controlled 3

Warm-Up 3 rounds: 40 single-unders or 20 double-unders 8 lateral lunges per side 10 squat-to-stands 12 glute bridge marches 8 empty-bar front squats Barbell Prep 5 front squats with a 2-second pause 5

Warm-Up 3 Rounds 250m Bike 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 2 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Barbell Bent Over Row