A,
Push Press 1x1

Use the heaviest weight you can for the set.

B,
Teams of 2 - for time:
50 Med Ball Cleans, 9/6kg
10 Bar Muscle-ups
40 Med Ball Cleans,
8 Bar Muscle-ups
30 Med Ball Cleans,
6 Bar Muscle-ups
20 Med Ball Cleans,
4 Bar Muscle-ups
10 Med Ball Cleans,
2 Bar Muscle-ups

Complete in teams of 2.

One partner starts on the medball clean while the other starts on the bar muscle up. Switch exercises only after both have completed their work.

Goal: Sub 17 min

C,
3 rounds for quality of:
10 L/10 R Plate External Rotations, pick load
5 Prone Snow Angels
5 L/5 R Single Arm Tempo Dumbbell Strict Press, pick load

Single Arm Tempo Dumbbell Strict Press- 3 secs down and up