Get the shoulders ready to be worked. These movements are a great addition to healthy, strong bodies. The skill will work to press weight overhead, working on core and shoulder stability. In the WOD the shoulders are targeted again with the American kettlebell swing. Give it a quick google to learn the basic technique. It isn't much different than the more standard one we've done, also known as the Russian swing, but the American version finishes straight overhead - again helping open the shoulder while building some strength in that range of motion.


  • Shoulder to Overhead (Strict press & Push Press)

  • Strict Press 5,5,5,5 E90s

-Rest 2 minutes to review-

  • Push Press 3,3,3,3 E90s


For time. 42-30-18 reps of:

  • American KB swing (straight overhead)

  • Ab Mat Sit-up

  • Ring Row