Warm up:
Bandy shoulder fix excercise
then
Tabata
DB shoulder press
Goblet squats (18/10Kg)
Jumping Jacks
Strength: Every 3 minutes, for 9 minutes (3 sets) of: Push Press x 10 reps
Goal is to find the weight that is achievable, but challenging, for 10 reps.
Workout: Three rounds for time of: 20 Thrusters (45/30Kg) 25 Double Unders 15 Bar Pull ups + 15 Ring dips 50 Double Unders 10 Burpee Box Overs 75 Double Unders
*You may use your hands on the Burpee Box Overs
Postworkout: Two sets of: Arnold Press x 10-12 reps
Rest 30 seconds Max Rep Tempo Ring Dips
Rest 60 seconds Pendlay Rows x 6-8 reps Rest 30 seconds Max Rep Strict Wide-Grip Ring Pull-Ups Rest 60 seconds