A. Shoulder press:

5-5-5-5-5

*** Start at least at 70% of 1RM. ***

 

B. "Chelsea"

EMOM 30 min.:

5 Pull-ups

10 Push-ups

15 Air squats

 

S1=4-8-12 S2=3-6-9

 

C. Max hang from the bar, rings or rope