Shoulder Press
w/u then
5x90lbs
5x95lbs
5x100lbs (pr)
15-12-9 @ 70lbs
12 round broken 11-1
Then 30 minutes later
"Nate"
15 minutes AMRAP
2 muscle ups (3/1 pullups and ring dips)
4 hspu (4 off the trampoline)
8 2 pood kb swings (~53lb dumbell . . . 50lbs of weight, handle and clips a little more)
7 rounds
I don't like db swings, I find them much harder for some reason than kb. Maybe it's the chest position or somesuch. I kinda struggled with these until I got a decent hip pop and rhythm going.
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