Strength

SHOULDER PRESS

Build to a heavy 2 in 7-8 sets.

Metcon

“THE BEACH IS THAT WAY”

For time:
15-12-9
each Single Arm DB Hang Clean & Press (60/40)
21-15-9
C2B Pull-ups

– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with push press otherwise the weight is probably too heavy.

TIME CAP = 14:00

Accessory:

Banded Face Pull Apart

Accumulate max reps in 3:00
– Goal: 100+