Warm Up: 500m Row, Then
2 Rounds
– 10 Broomstick Pass Throughs
– 10 Strict Presses (R1: Broomstick, R2: Empty Barbell)
5-5-5-5-5 Strict Press
Kip Swing, Kipping Pull Up or Ring Muscle Up Practice Between Sets
Then
15 Minute AMRAP
– 15 Shoulder To Overheads @ 115/80lbs
– 10/8 Cal Row
– 10 Box Jumps @ 24″/20″