Warm Up: 3 Rounds Of:

15 Standing SPT

10 One Arm Shoulder Press @light DB

5 Yoga Push Ups

20 seconds Supinated Dead Hang

Strength: 7 Sets Every 90 Seconds Of:

3 Shoulder Press

*Start at 50%1RM and build weight across sets.

WOD: 5 RFT Of:

6 Strict HSPU

8 HPC @70/50kg

Time Cap: 12 minutes.