Warm Up:
AMRAP 4:
5 up-downs
5 strict presses (35/45 lb)
3 ring rows
5 push presses (35/45 lb)
Load Up:
3 sets:
2 strict presses
2 push presses
2 push jerks
WOD:
For total reps:
3 sets of shoulder presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push jerks (2/3 bodyweight)
3 sets of strict pull-ups
Perform a new set at least every 1:30
Intermediate:
For total reps:
3 sets of shoulder presses (65/95 lb)
3 sets of strict pull-ups
3 sets of push presses (65/95 lb)
3 sets of strict pull-ups
3 sets of push jerks (65/95 lb)
3 sets of strict pull-ups
Beginner:
For total reps:
3 sets of shoulder presses (35/45 lb)
3 sets of ring rows
3 sets of push presses (35/45 lb)
3 sets of ring rows
3 sets of push jerks (35/45 lb)
3 sets of ring rows
Movement scaling options:
Shoulder presses: Load, seated DB presses, push-ups
Push presses: Load, strict presses, 10-15 KB swings
Push jerks: Load, strict presses, 10-15 box jumps (focus on height over speed)
Strict pull-ups: Banded strict pull-ups, ring rows
Limited Equipment Option:
For total reps:
3 sets of DB shoulder presses
30 DB renegade rows
3 sets of DB push presses
30 DB renegade rows
3 sets of DB push jerks
30 DB renegade rows
Cool down:
3 sets
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups