Strength:

2RM Shoulder press

– 20’ to establish 

Conditioning:

14’ EMOM

Odd- options: 

2 Legless rope climb

8 strict pull ups

12 ring rows

30” active hang

Even- options:

40’ unbroken HS walk

Lateral HS wall walk

30” HS hold

Accessories:

5×1 1RM tempo Bench Press(31X) 

3×8 DB Tate press(Williamson press)

6×2 Weighted Strict Pull Up

6×2 Weighted Ring Dips 

4×20” MB static leg raise 

Cardio:

For Time:

20’ AMRAP

500m Ski erg

50 double unders

3 wall walks

1 rope climb