A. Primer
2x 10 Scap Pull Ups
B.
Push Jerk
5×2
*No Pauses
*Start at 80-85% and build to heavy set of 2
C.
Health
3 Rounds- CAP 16:
20 Bodyweight Box Step Ups 24/20”
25/20 Cal Row
15 Seated DB Z-Press (2x 25/15)
Fitness
3 Rounds- CAP 16:
20 Single DB Box Step Up 35/25 24/20”
30/25 Cal Row
15 Kipping HSPU
Performance
3 Rounds- CAP 16:
20 Single DB Box Step Up 50/35 24/20”
30/25 Cal Row
20 Strict HSPU