Strength

Shoulder press
3-3-3-3-3

*Build to max

METCON

10 rounds for time:

2 bar muscle ups
15ft handstand walk
8 alternating pistols

Timecap: 10min

Lite/Beginners

10 rounds for time:

2 ring row
15ft bear crawl
8 squats

Timecap: 10min

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
5 sets
1 power clean + 1 squat clean + 1 jerk

Clean pulls @80% of 1RM
3-3-3-3

Back squats
3-3-3-3

*3sec pause at bottom

Gymnastics
Accumulate 2min of:
False grip hang

Core:
30 hanging leg raises

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