Strength
Shoulders
5RDS
3x Behind the Neck Push Jerk
3x OHS
3x Behind the Neck Push Jerk
3x OHS
– Build up in weights each round
– Go from the rack focusing on shoulder stability
Score = Heaviest weight used successfully
Workout
Open 15.3
14:00 AMRAP
7 muscle-ups
50 wall-ball shots
100 double-unders
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scale Muscle-ups with 10 Burpee Pull-ups
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