6 rounds for time of:
6 Alternating Front Rack Lunges, 135/95 lbs
6 Shoulder-to-Overheads, 135/95 lbs
12 Row Calories
Goal: Sub 12 mins

Today’s workout is 6 rounds for time and will be a fun one to get after! This starts with 6 alternating front rack lunges and the goal will be to go directly into the 6 shoulder to overhead. The loading should be moderate to light and allow you to cycle weight efficiently. The shoulder to overhead can be either a push press or a push jerk. Choose a weight based on what your limiting factor is. Calories on the rower should be done at a consistent pace and allow you to come off and get right to work on the barbell. This should take no longer than :45 – :60 seconds to complete.

Shoulder Maintenance
3 rounds for quality of:
5 WY Negatives
10 Scap Pull-ups
Bottoms-up Kettlebell Carry, pick load, 50 ft

Post Work 1x:
1-2min per side Pigeon Stretch