20 minutes, work up to a heavy:

4-6 rep Bench Press/Floor Press

*pair up to spot for each other

 

-then- 

For Time

3 Rds (12 min cap)

25 Shoulder to Overhead @ 75/45

50 Double Unders

-then-

30 Chest 2 Bar Pullups

 

Level I

Shoulder to Overhead @ 45/25

Double Under Attempts or

75 Singles

Pullups = Ring rows

Floor press

 

Level II

... As Rx'd

Bench or Floor Press

 

Level III

...as Rx'd

 

Competitor Homework

Back Squat  

6 sets of 4 @ 75% 

-then- 

3 Rds

5 Hang Squat Snatch @ 135/95

5 Muscle Ups  

5 Strict Handstand Pushups

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