10.22.14

A. 3x3 Split PRESSES light to moderate (rest 90 sec between)

*In split jerk land position and do strict presses

B. Build to a Heavy 3 split jerks with no more than 10 sec between reps

C. 3x5 ring dips with and external rotation and 1 sec pause at top (rest 2 min)

**Palms out

5 min AMRAP

10/5 HSPU ** Strict DB press to scale

20 Cal row

30 Thrusters @ 95/55

40 DL @ 95/55

-REST 2 min-

8 min AMRAP

10/5 HSPU ** Strict DB press to scale

20 Cal row

30 Thrusters @ 95/55

40 DL @ 95/55

-REST 3 min-

For time:

10/5 HSPU ** Strict DB press to scale

20 Cal row

30 Thrusters @ 95/55

40 DL @ 95/55