Essentials:
A. DB SA press- 12-15 reps each @31X2 x3; rest 45 sec b/t arms
B. Ring pulls- 14-17 reps @ 3010 x3; rest 45 sec.
+
3 rounds for time:
30 wall ball shots
70 DU (140 singles)
Fitness:
A. push press x5/push jerk x3/split jerk x1 complex x 4; rest 2 min
B. pull-ups- 5- 10 reps EMOM for 8 min (c2b if possible)
+
3 rounds for time:
30 wall ball shots
70 DU (140 singles)