Shoulder warm-up

2 sets:
:30 band pull-aparts
10 push-ups from the knees
10 scap pull-ups
:30 overhead plate carry

Dynamic warm-up

3 sets:
5 counterbalance plate squats
1-5 ring rows, strict pull-ups, or kipping pull-ups
5 burpees over the bar or a line

- RX -
AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 lateral burpees over the bar

- INTERMEDIATE -
AMRAP 9:
3 thrusters (75/115 lb)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar

- BEGINNER -
AMRAP 9:
3 thrusters (35/45 lb)
3 ring rows
3 lateral burpee bar step-overs

- MASTERS 55+ -
AMRAP 9:
3 thrusters (75/115 lb)
3 chest-to-bar pull-ups
3 burpees over the bar
- If able, substitute the chest-to-bar pull-ups with 1-3 ring muscle-ups/round.

1 set:
1:00 foam roll quads
1:00 couch stretch/side

AMRAP 9:
5 DB thrusters (35/50 lb)
4 DB devils presses (35/50 lb)
3 burpees over a DB
- Use two dumbbells.

4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
- Use two dumbbells for the farmers carry.