Pregame:
Shoulder DROM drills
T-spine
Warm-up:
3 rounds:
5-10 Push-ups
3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)
HS walk 25 feet or Bear crawl 25 feet
Strength:
1) 12 minutes to find a 3RM push-press in 5-7 sets with three sets within 90% of 3RM
***
2A) Find a 3RM OHS in 4-5 sets
2B) Ring-dips 5x5, go weighted if possible
Conditioning:
3) 20 minute AMRAP:
400m run
ME Kipping HSPU
1 rope climb
Score is total HSPU