3-4 Rounds Not for Time
Quadruped Crawl 10m
Plank Lateral Walk 5m/side
Duck Walk 10m

A) Push Press

31X2; 8,6,4; rest 2-3mins (3sec eccentric, 1sec pause on shoulder, X is the dynamic Push Press, 2sec hold overhead) – last set of 8 should be heavier than first – goal

B1) DB Incline Bench Press

40X0; 6-8reps; rest 45sec x 3

B2) Wide Grip Strict Pull Up

21X2; 5,5,5; rest 45sec (assisted for athletes that need it)

B3) Tuck L-Sit on Parallettes

15-30sec; rest 90sec x 3

C) 3 Sets

30sec Active Bar Hang (advanced can do chin over bar)
10 Single Arm KB Push Press/arm (1sec pause overhead)
15 Strict toes to Rings (or knee tuck ups as a scale – can hang from bar too)