200m Run
250m Row
then
5/side half kneeling shoulder opener
:30 banded overhead lat stretch
10 sumo squats
2 Sets-
10 scap pullups
3 push press+ 3 push/split jerk
10 air squats
A.) 5 Weighted Pullups
B.) 1 Push Press+ 1 Push/Split Jerk
-Rest 1:30
20 Minute AMRAP:
10 Chest to Bar Pullups
30 Air Squats
Rx+= 5 Ring Muscle Ups