5 Rounds (Time Cap 15 Minutes)
13 Shoulder-to-Overheads (135#/95#)
Then, Increase the Weight for 5 Rounds of:
7 Shoulder-to-Overheads (185#/125#)
Above & Beyond
1 Minute/Arm Twisted Cross
1 Minute/Arm Thread the Needle
1 Minute/Arm Saddle Legs with Eagle Arms
Seated Box Jump
*5 minutes working up to a high, but not max height.
3 X 3 High Hang Power Clean
*Work to a technically perfect load and hold for all 3 sets across.
*Work to a a heavy single above 90% of your 1RM.
5 X 3 Back Squat @ 80%
3 X 10/Leg Single Leg Romanian Deadlift
*Same challenging weight, but flat back and straight line from ear to ankle bone.
ODD: 15/10 Cal Ski
Max Unbroken Ring Muscle Ups
Rest 4 Minutes Between Rounds