Strenght
Wendler program Shoulder Press
First count 90% of 1rm pause Strict press done by couple weeks ago. Then
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
10+10 upright row
10+10 single arm db press
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
5 inch worm with push up

Bar Muscle up Practise
1-2 sets of each parts
Kipping on Bar x 10-15 reps (small kip, keep upperback tight and control on that "swing"
Kip to swing x 3-5 reps
Hips to bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
strict dips x 3-5 reps (use band for help if need to)
Jumping  BAR MU (take box under the bar, the bar should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for BAR Mu (use about 10-15 mins for this)

3 rounds for time
8 deadlifts 205/155
50 dubs

Rest 5:00

20 rounds
5 burpees
5 wallballs 20/14

Rest 5:00

2 rounds
800m run or row
20 TTB
20 push press 95/65

40:00 time cap

Complete as many rounds as possible in 20 minutes of:

• 25-cal. row
• 25 hip extensions
• 25 GHD sit-ups

• KBS 32/24kg
• Pull-ups

Start with 1 rep both on the first minute and then add 1 rep every minute. So it's like death by - style of workout.

4x8 DB Floor Presses (AHAP)
- Rest 2min btw

4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps - moderate height.
Rest 2:00
+
Squat Snatch: Warm-up for Metcon

2RFT:

20 Double DB Hang Snatch 2 x 22,5 / 2 x 15kg (Teen 20/12,5)
50 Wallball 9/6kg
1000/900m Row

As many push ups you can do UB for 10 min. EMOM.

Mobility