8 Minutes of Shoulder/Wrist/Overhead Mobility
A- WU- For Time: 20 Burpee/20 Double Unders/20 Calorie Row + 30 Seconds In a German Hang – 6 Minute Cap
B- 8 Minutes To WU Bench Press + Bench Press- 3/3/3/3/3/3/3/3/3/3 @ 85% of 2RM from 10/12/14 Every 45 Seconds For 10 Rounds -18 Minute Cap
C- 6 Minutes To WU Ring Muscle Up/K.B. HPC + Power Jerk + 15/12/9 RFT of: Ring Muscle Up/K.B. HPC + Power Jerk (24/16×2) -18 Minute Cap
Notes: For Muscle Up scale to Chest 2 Ring Pull Up or Ring Pull Up + Ring Dip
D- 2 Rounds of: 1 Minute Each: Band Pull Apart/Banded Push Down/WallFacing Shoulder Taps (or Dynamic Blackburn’s if shoulder is fried)
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