Warm Up
50 backward singles
10 armless burpees
5 Pull ups - slow neg
Lizard walk
5 Bridge Ups
10 Drop stance
1 minute handstand
2 minutes shoulder mobility
5 Pull ups - slow neg
Strength
Shoulder Press 3-3-3-3-3
WOD
AMRAP 12 mins: Shoulder Press, Toes-to-bars and Double Unders
50 backward singles
10 armless burpees
5 Pull ups - slow neg
Lizard walk
5 Bridge Ups
10 Drop stance
1 minute handstand
2 minutes shoulder mobility
5 Pull ups - slow neg
Strength
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
AMRAP 12 mins: Shoulder Press, Toes-to-bars and Double Unders
Complete as many rounds as possible in 12 mins of:
5 Shoulder Press
10 Toes-to-bars
30 Double Unders
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