For time:
30 Shoulder-to-Overheads, 155/105 lbs
20 Strict Ring Dips
10 Bench Press, 205/145 lbs
*Every time you break complete:
Run, 200 m
Goal: Sub 20 mins

We have a fun workout on deck today that is going to be fun and challenging in its own way. This is one of our longer workouts for the week and it’s going to require a bit of pacing from the start. In this workout, we have some heavier loading and higher skill movements which is part of the intended stimulus. The first is a heavier shoulder to overhead for higher repetitions and each time you drop the bar complete a 200m run to include when you finish all 30 reps Feel free to sub a bike or row as well but it should not take longer than one minute. This goes immediately into 20 strict ring dips with the break penalty, and 10 bench press with the break penalty. Be smart going into this work out, breaking up your reps early on as needed to avoid muscular failure. Lots of pressing today, have some fun with it!

Post Work
2-3 rounds for quality of:
10 Snow Angels
10 Scap Push-ups
10 Band Pull Aparts