WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

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STRENGTH

Shoulder press,
Build up to 2 rep max in 3-4 sets.
5 x 2 @ 90% of the heaviest set of 2 shoulder presses.

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CONDITIONING
As many reps as possible in 12:00 minutes of:
15 Strict banded pull-ups
15/12 Calories ski erg
15 Box jumps with step down 24/20”

The goal is to do the pull-ups in 1-3 sets.

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)