5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

DYNAMIC WARM-UP | 6:00
AMRAP 4:
3 ring rows
5 single-arm ring rows/arm
7 hollow rocks

SHOULDER PRESS REVIEW AND PRACTICE | 5:00
Standing up tall with feet under the hips.
Bar in the rack position.
Hands outside the shoulders.
Full grip on the bar.
Elbows in front of the bar.

Press | Pulling the chin back and pressing the bar straight up
Press | Finish with the bar directly overhead
Press | Keep the bar as close to the body as possible while pressing
Press | Return the bar to the rack from overhead. Elbows stay in front of the bar

LOADING UP AND WORKOUT PREP | 7:00
3 sets:
5 shoulder presses
1-3 strict muscle-up or scaling option attempts

POST WORKOUT SKILL WORK | 10:00
4 sets:
:30 L-sit hold
15 seated leg raises

STRETCHING | 5:00
3 sets:
:30 reach, roll and lift
20 banded pull-aparts