3 rounds:
5 up-downs
5 strict presses (35/45 lb)
3 ring rows
5 push presses (35/45 lb)

Push Jerk & Pull-up Progressions

Buid up:
3 sets:
2 strict presses
2 push presses
2 push jerks

For total reps:
3 sets of shoulder presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push jerks (2/3 bodyweight)
3 sets of strict pull-ups

*Score Total reps completed*
*30min CAP*
*unbroken reps*

Intermediate: 65/95#
Beginner: 35/45# & Ring Rows