Warm Up
2 rounds
12 band pull-aparts (palms up)
8–10 scap push-ups
8 light DB Z-press*
:30 easy SkiErg arms-only or light bike

*Considerations
Ribs Down
Long Exhale
Set Shoulders before you press

Strength Contrast
E2M x7
6-8 Bench Press
Immediately into
6-8 Plyo Push Up

Rules
1. Build but stop 1-2 reps before failure.
2. Contrast reps should feel snappy.
3. If bar slows, decrease loading.

Accessory & Capacity
Accessory
2-3 rounds
8–10 1/2 kneeling SA Db Press
12–15 Bent over DB row
:20–30 tall-seated DB or KB front hold

Capacity
EMOM10
Min1: 10-12 Push Up
Min2: :30 Battle Ropes