WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

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STRENGTH

Shoulder press,
Build up to 1 rep max in 10-15 minutes.

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CONDITIONING

5 Rounds for time:
10 Pull-ups
10 Hand release push-ups
5 Rope climbs
10 Dual dumbbell thrusters, 2 x 22,5/15kg

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 8 (easy)

1-Arm JM press,
3-4 x 8/8 (easy)

Meadow raise,
3-4 x 6 (easy)