ATHLETE

A. DB Shoulder Press, neutral grip: 5x 5-7 reps.  Rest 1-2 min b/t sets

B. AMRAP 20 of:

2 Muscle ups or 2 Pull-ups + 2 Dips
4 HSPU or 4 pushups
8 KBS

THROWDOWN COMPETITORS – Take a day to mobilize and do some light cardio work

COMPETITOR

“Nate”
AMRAP 20 of:
2 Muscle ups
4 HSPU
8 KBS, 2/1.5-pood