Upper

shoulder press (rpe 7/10)

5 sets:

    • 3 strict press + 2 push press (2 sec pause in dip)

Focus on Improving Position Then Hitting Position Consistently

5 rounds

3-min amrap

  • 21 doubles
  • 14 shoulder to oh
  • 7 pull ups

max cal bike/ski/rower in remaining time

rest 1-min after amrap

Optional Cash-Out: (3-5 rounds)

  • 1-min plank hold (forearms)
  • 10 v-ups
  • 12 hollow rocks