Mobilize, then:
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps
Three sets of:
60 Second Shuttle Run
Band-Assisted Strict Ring Muscle-Up Transitions x 6 reps
*Accumulate the reps as necessary.
Followed by. . .
For 60 seconds, perform one set of:
Strict Ring Muscle-Up Scaled on Low Rings x 10 reps
B.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.
C.
For time:
50 Chest-to-Bar Pull-Ups
25 Burpee Box Jump/Step Overs (30/24″)
Scaling Options for Pull-Ups:
Band Assisted or Jumping Chest-to-Bar/Chin-over-the-Bar
D.
Three sets of:
CrossOver Symmetry Victory x 10 reps
Rest 30 seconds
Pec Stretch of your choice x 30 seconds per side
Rest 30 seconds
Bottom’s Up KB Carry x 25′ per arm
Rest 30 seconds