Upper body

2 sets:

  • 10 each s/a db oh presses
  • 10 each s/a db high pull

-rest as needed,

3×10: strict shoulder press @6/10 rpe

then complete:

push press @max reps w/ same weight

e2mom (5 rounds)

  1. 50 doubles+100ft sandbag farmers carry
  2. 12 total db hang clean&jerk+6 burpee pull ups

optional pump cash-out (2-4 rounds)

  • 20 alt. bicep curls
  • 15 trx high row
  • 10 oh tricep ext.