Bulletproof Shoulder
Metcon (Weight)
* 1 Arm Shoulder Press: establish your new 10 rep max in 3 sets for each arm (Video)
* Rest as needed between arms
* Rest as needed between arms
(10min)
Gymnastics
Metcon (No Measure)
EMOM 20
Minutes 0,4,8,12,16- 6 Toes to Ring
Minute 1,5,9,13,17- Strict HSPU/10 HS Kicks
Minute 2,6,10,14,18- 1 Muscle up/4 MU Transition/4RR+4 Ring dips
Minute 2,6,10,14,18- 4 wall walk (with a 25# plate)
Minutes 0,4,8,12,16- 6 Toes to Ring
Minute 1,5,9,13,17- Strict HSPU/10 HS Kicks
Minute 2,6,10,14,18- 1 Muscle up/4 MU Transition/4RR+4 Ring dips
Minute 2,6,10,14,18- 4 wall walk (with a 25# plate)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Pull ups
6 Push ups
25 Wall ball shots 10ft/9ft 20/14#
6 Push ups
25 Wall ball shots 10ft/9ft 20/14#
GYM1010 
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