| Warmup 4 rounds of 150m run/shuffle–shuffle from door to corner, run straight, shuffle corner to door. Lift 3 strict press up to 60% of max :10 chin over bar hold 5 kipping pullups 6 sets of 3 Strict press–get to a heavy set of 3. After 3 reps, do 1 rep in the style you’ll do in the workout 3 weighted chin 50m/:30 of Single arm rack carry/side You get 20 minutes for this |
| Workout 10:00 AMRAP 5 shoulder to overhead 135/95 10 pullups, chest to bar if you can 150 run Rx+ 185/125 |
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