Warm-up (No Measure)
Complete 3 Rounds:
Single Arm Ring Row x 5/each arm
Rest 20sec
Cal Row x 12
Rest 20sec
Half Kneeling Landmine Press x 5/each arm
Rest 20sec
10 Wall-Ball Push-Presses (Lighter ball)
(AMRAP – Rounds and Reps)
AMRAP 3:
5 Strict Pull-ups
5 Shoulder Press
Rest 2 Min
AMRAP 3:
5 Pull-ups
5 Push Press
Rest 2
AMRAP 3:
5 C2B Pull-Ups
5 Shoulder-to-Overhead
*Bar weight should increase each round