Strength
20′ TIME CAP — All from the rack:
Shoulder Press (1-1-1-1-1 ascending)
Push Press (3-3-3-3-3 ascending)
Push Jerk (5-5-5-5-5 across or ascending)
Cash-Out / Cool Down
4 x 8 Ring Rows – as challenging as possible (2 rounds supinated grip, 2 rounds pronated grip)
Stretch shoulders/chest as needed between sets