SHOULDERS
Press & Shoulders
5 sets:

4-5 DB Strict Press Seated on bench @ RPE 8
8-10 Chest Supported Rows @ heavy

*Rest as needed here.

WORKOUT OF THE DAY
“Gun & Run”
10 Rounds For Time:

3 Bar Muscle-ups or 6 C2B Pull-ups
9 DB Bench Press @ 50s/35s
100m Run

*TC: 20:00
*100m = left corner and back.
*bench should be unbroken every set.

F: Wall Climbs  & ligther DBs
P&M: As Written
E: 70s/50s