WHITEBOARD BRIEF

– Strength: Today we’re working on an overhead complex, increasing in complexity as we move from movement to movement. The Shoulder Press should be the limiting factor.
– Metcon: This conditioning piece is a chipper for the Upper Body, try to knock out big sets of the Pull-ups and Wall Balls, don’t stop on the Burpees, and take breaks when need on the Renegade Rows so you can keep your torso from rotating. #TorsoGains

OVERHEAD BARBELL COMPLEX

2 Shoulder Press + 3 Push Press + 4 Push Jerks
Build to a Heavy set of 2+3+4 of this complex in 6-8 sets. Rest 2:00.

FOR TIME

30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls (20, 14)
60 Renegade Rows total (50, 35)
– Goal: Challenging pace, Big sets in the Pull-ups and Wall Balls.

Rx+: (20/15 Bar Muscle-ups in place of Pull-ups) (30, 20) (60, 45)
L3: (40, 25) (Pull-ups)
L2: (Asst. Ring Pull-ups) (30, 15)
L1: (Ring Rows) (14, 10) (20, 10)
TIME CAP = 12:00

SINGLE-ARM OVERHEAD CARRY

AMRAP 5. Switch sides as needed