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