A)
Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s.

B)
For time
21-15-9
Calorie Row
Burpees
- Goal: HARD Effort - sub 7:00
- Rx+: Handstand Push-ups for Burpees

C)
Rollback Triceps: 3 x 12-15. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)