STRENGTH/SKILL

3 Rounds:

- one set every 5 min for 15 min

6 Strict HSPU
12 2DB Seated DB Press
20 DB Overhead Tricep Extension
or Banded Tricep Pull Down

F: 5 Seated DB Press + 10 DB Press + 15 Overhead Extension

P: Strict or assisted HSPU/piked off box

S: Deficit HSPU
#bouldershoulders

WOD

"LP"

5 sets
[15 min total]

20 sec on x3 stations;
rest 2 min
x5 sets; [1:2 work rest]

1. Row or Bike for Cal
2. DB Power Snatch alt arms
3. Lateral Burpee over DB

rest 2 min 

F: Slam Ball or Russian KBS

P: 50/35#

S: 70/55#

*scale load DOWN if you cannot go unbroken *for 20 sec

**score is total cals + reps**
push hard & earn the pain cave!