ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on the full body...10:00 lower-body and 10:00 upper-body.

(No Measure)

2:00 EZ ROW...

-Into-

3 ROUNDS (w/ a light DB)...
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

(Score is Rounds + Reps)

FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

30 muscle-ups for time

30 Muscle-Ups

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups