Work

Part 1, starting on the 0:00:

Every 2 Mins x 5:
1 Pausing Overhead Squat (2s in bottom) + 1 Overhead Squat
OR
1 Strict Overhead Press + 1 Push Press

Start ~ 60% of 1RM and build up to 80%

Part 2, Starting on the 15:00:

“Helen”

3 Rounds:
400m Run / 500m Row / 1200m Echo Bike
21 Kettlebell Swings @ 24/16
12 Pull-ups / Jumping Pull-ups

CompTrain

Part 3:

For Time (10 Min Cap):

300’ HS walk, each break do 3 Bar Muscle-ups