Warm-Up Sled Drag 45#, 50m x 4
3 Rounds:
5 Pull-ups
10 Push-ups
15 Push-Press
Dynamic Warm-Up #2 /Burg WU
Then: practice ring hspu's
Strength:
ME Bench with Bands (regular, close or wide grip)
Push Jerk: 5 x 2 medium
DB or KB Press: 4 x 8
MetCon:
AMRAP 8:
5 Stone Shoulders 116#
2 Stone Push-Presses 116#
5 Muscle-Ups
Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds
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