3 Rounds Not for Time
20m Duck Walk (Hold a KB in Goblet Position)
14 Wall Facing Shoulder Taps

A) Push Press

22X2; 6,5,4; rest 2-3mins – build from past couple weeks – stay focused on strict tempo and get that OH Stronger!

B1) Incline Alternating Dumbbell Bench Press (Top Down)

40X0; 4-6/arm; rest 60sec x 3

B2) L Pull Up

21X0; AMRAP at Tempo (-1) x 3 sets; rest 60sec
*AMRAP (-1) is another way of saying DO NOT go to failure. Stop 1 rep short.
(Scale this back to a Tuck L-Pull Up with bent knees, or a strict pull up with the same tempo)

B3) Ring Plank

Elevated Feet; 30-45sec; rest 90sec x 3

C) 3 sets not for time

20sec Active Hang from Rope
8 Alternating KB Snatch from Floor
12 Windshiled Wipers