Warm Up:
Super D Shoulders
Vaughn
:15 Lat Jumps
:15 Hang MSL CL
:15 FSQ
:15 Press
x4
Strength:
OTM-3min
5 Thrusters- weight #1
OTM-3min
3 Thrusters- weight #2
OTM-3min
1 Thrusters- weight #3
“Ebenezer”
5 Strict Pull ups
10 DB Box Step ups (L-M)
30 DUs
12 min AMRAP
Extras:
4×10 Dips
2×20 Rear Delt DB Raise
3×15 Cable Face pulls