Warm-up
PVC shoulder Movements
10 Strict Press
10 Push Press
10 Push Jerk
Strength:
Strict HSPU
4 reps every 30 seconds for 6 minutes
Metcon:
AMRAP 15 mins
4 Bar Muscle Ups
8 Front Squat 155/105 lbs
12 Snatches 155/105 lb
Warm-up
PVC shoulder Movements
10 Strict Press
10 Push Press
10 Push Jerk
Strength:
Strict HSPU
4 reps every 30 seconds for 6 minutes
Metcon:
AMRAP 15 mins
4 Bar Muscle Ups
8 Front Squat 155/105 lbs
12 Snatches 155/105 lb
Shogun CrossFit 