WARM-UP


Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 10+10 1-Arm shoulder press
3) :30s plate hops
4) :20s L-sit hang

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STRENGTH


Shoulder press,

Build up to 6 rep max in 3-4 sets.
Then 4 x 6 @ 90% of the heaviest set of 6 shoulder presses.

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CONDITIONING


6 Rounds for time:
6 Squat snatches @ 60%
30 Double-unders
6 Push press
30 Double-unders
12 GHD Sit-ups

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ACCESSORY

Seated dumbbell shoulder press,
4 x 8 (moderate)

Skull crusher,
4 x 8 (hard)

1-Arm behind the neck tricep extensions,
4 x 8/8 (moderate)

Core:

3 Rounds of:
:30s Weighted candle stick toe touches
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right