Mixed Grip Walk 100’
*Hold 2 dumbbells or kettlebells. Walk 50’ With one arm locked out overhead and one arm carrying the dumbbell in the suitcase position, switch arms for the other 50’.
With an empty barbell:
10 Strict Press + 10 sec hold overhead
10 Push Press
10 Push Jerk
5 Minute EMOM:
2 Push Press + 2 Push Jerk
*Go by feel here. The 2 push press should be somewhat challenging and the push jerks should be a bit easier. Do all 5 sets at the same weight.
Every 5 Minutes for 20 Minutes:
15 Shoulder to Overhead (95/135)
3/5 Bar Muscle Ups
*If the clock catches you it becomes an amrap. Pick a weight on the shoulder to overhead where you can knock the 15 reps out in one or 2 sets. The sub for muscle ups is 3/5 Burpee CTB PULLUPS- Burpee Pull Ups. Work for your rest
3/5 Muscle Ups -3 Burpee CTB or Reg Pull Ups
Or 5 burpee CTB or reg pullups
Record time each round or your amrap if caught by clock