A. Seated Shoulder Press 5 x 10-12 reps.
*Rest 2 min. between sets.
B. 21-15-9 reps for time of:
HSPU, Dip or Push-up
Bear Crawl 50m
*Pushing exercise must be unbroken. Pick the most difficult movement that you believe you can complete for unbroken reps and withing the 10 minute cut off.
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AMRAP in 3 minutes: 10 Pull-ups 15 Overhead Squats 40/30kg 20 Box Jump Overs 24/20″ 25 Push Jerk 40/30kg 30 Kettlebell Swings 24/16kg 35 Deadlift 40/30kg 40 Double-unders Rest 3 minutes AMRAP in 6 minutes: 10 Pull-ups 15 Overhead Squats 40/30kg 20 Box Jump Overs 24/20″ 25 Push Jerk 40/30kg 30 Kettlebell Swings 24/16kg 35 Deadlift 40/30kg 40 Double-unders Rest 3 minutes For time: 10 Pull-ups 15 Overhead Squats 40/30kg 20 Box Jump Overs 24/20″ 25 Push Jerk 40/30kg 30 Kettlebell Swings 24/16kg 35 Deadlift 40/30kg 40 Double-unders
