Strength: On An 8 Minute Clock Build To A Heavy 3 Rep Max Push Jerk
For Time:
1000M Row
Then
5 Rounds:
25 Pull Ups
7 Shoulder to Overhead @ 135/85
Time Cap 19 Minutes
Intermediate:
1000M Row then 5 Rounds: 15 Pull Ups | 7 Shoulder to Overhead @ 95/65
Beginner:
1000M Row then 5 Rounds: 10 Ring Rows | 7 Shoulder to Overhead @ 35/45
Cool Down: Accumulate 1:00 Banded Shoulder Stretch Per Arm