5 rounds of:
Shoulder press x 1
Push press x 2
Push jerk x 3
Find a load that is not too heavy but not too light.
Max rest between rounds.
3 rounds of:
Rope climb to max pullups
Max rest
2 rounds of:
GHD k-bell presses x 10 each arm
Max rest between rounds.
3 rounds of:
Rope climb to max pullups
Max rest
2 rounds of:
GHD k-bell presses x 10 each arm
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