Strength

Superset 3 Sets (Ascending Weight) of:

6 Seated Strict Press

8 Incline DB Shoulder Raises

10 Incline Prone DB Shoulder Raises

12 Overhead DB Pulls

Gymnastics

EMOTM 8 Minutes of:

1-5 Ring Muscle Ups OR 20-30s RMU Practice Drills

MetCon

14 Minute AMRAP of:

25 Hang Snatches (Bar)

15 Pullups