SHOULDERS
Press & Shoulders
5 sets:

3 DB Strict Press seated on floor @ RPE 8-9
9 Barbell Seal Rows @ build

*Rest as needed here.

WORKOUT OF THE DAY
“climb.pull.ride”
AMRAP 7:

3 Wall Walks 
9 Alternating DB Snatch @ 50/35
12/9 Cal C2 Bike Erg

*Rest 1:00*

AMRAP 7: 

9 Toes To Bar
9 Alternating DB Clean & Jerk @ 50/35
12/9 Cal C2 Bike Erg

*Keep DB unbroken and gymnastics in 1-2 sets.
*Prioritize quality and intensity.

F: Knee Raises & Wall Climbs
P&M: As Written
E: 70/50