PreHab: Shoulder Prep, Hollow Body Holds

Warm-up: Squat Variations, Turkish Get-ups, Bottoms Up Press, Kip Swings

Specific: Barbell Complex, Pull-up Variations

WOD: 

Rx: 14.2-ish
From 0:00-3:00
2 rounds of:
7 overhead squats (<95/65#)
7 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
9 overhead squats
9 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
11 overhead squats
11 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx+: 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65#)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Option 1: 14.2-ish
From 0:00-3:00
2 rounds of:
7 overhead squats (<65/45#)
7 pull-ups

From 3:00-6:00
2 rounds of:
9 overhead squats
9 pull-ups

From 6:00-9:00
2 rounds of:
11 overhead squats
11 pull-ups

Etc., following same pattern until you fail to complete both rounds

Option 2: 14.2-ish
From 0:00-3:00
2 rounds of:
7 front squats
7 assisted pull-ups or ring row

From 3:00-6:00
2 rounds of:
9 front squats
9 assisted pull-ups or ring rows

From 6:00-9:00
2 rounds of:
11 front squats
11 assisted pull-ups or ring rows

Etc., following same pattern until you fail to complete both rounds”