Warm-Up
A) 2 rounds:
10 Step-Ups
10 Sit-Ups
10 Ring Rows
10 Dumbbell Snatches
B)3 rounds:
8 Dumbbell Push Press
8 Dumbbell Deadlifts
4 Push-Ups
4 Pull-Ups
Strength
A. Pushing Variation:
Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
8 @ RPE 6
8 @ RPE 7×3 rounds
B. Pulling Variation
Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups
8 @ RPE 6
8 @ RPE 7×3 rounds
Strength Tip
Objective: build strict shoulder strength, and to take time and work on the pulling movements.
We are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
12 Minute AMRAP:
4 High Box Jumps, 30″/24″
8 Dumbbell Power Cleans 50#/35#
12 Dumbbell Deadlifts 50#/35#
Workout Tip
Every round of dumbbells should be completed in 2 sets or less. Scale as needed.