Warmp up
3 round of:
30″ ring row
30″ push up
30″ v-up
30″ shoulder press E.B
30″ rest
STRENGTH
In 10′ find your 1RM shoulder press
6 RFT (cap 15′ target 12′)
3 HSPU/Pike push up
6 strict pull up (rx)/pull up or banded pull up (sx)
12 sit up
18 DU/36 SU
