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Every 3 minutes, for 15 minutes (5 sets) of:
5 reps Shoulder Press +5 reps Push Press+5 reps Push Jerk (unbroken from the ground) @55/65% 1RM Push Press
B.
Rx
Four rounds for time of:
12 Chest to Bar
6 Ground to Overhead (70/45 Kg)
12 Alternating Pistols
Time Cap: 16 min
Scaled
Four rounds for time of:
12 Pull Ups
6 Ground to Overhead (50/35 Kg)
12 Alternating Pistols
Time Cap: 16 min
Basic
Four rounds for time of:
12 Banded pull ups
6 Ground to Overhead (40/25 Kg)
12 Reverse Lunge
Time Cap: 16 min
Motivation.