
Warm up
3 rds
60 second supinated hang
15 band pull aparts
10 btn pvc strict press
Then
2 rds
5 strict press
5 push press
5 push jerk
Emotm 20
1 shoulder to overhead
Workout
3 rft
20 toes to bar
15 burpee bar hops
10 shoulder to overhead
Warm up
3 rds
60 second supinated hang
15 band pull aparts
10 btn pvc strict press
Then
2 rds
5 strict press
5 push press
5 push jerk
Emotm 20
1 shoulder to overhead
Workout
3 rft
20 toes to bar
15 burpee bar hops
10 shoulder to overhead