Strength: Shoulder Press – Every 2:30 for 4 Sets
8 Barbell / 4 KB Shoulder Press@60% of Shoulder Press
After BB go straight into KB reps. Use two KBs that equal weight close to your BB weight.
Metcon: 10 RFT
- 5 x Strict Pull Ups/Kipping Pull-ups/Band assisted strict pull-up.
- 7 x MU to Strict Ring Dips (1 MU to get in position)
- 9 x Double KB Step Ups 53/35/25lbs, 24/20/16″ (start with opposite leg each round)