wednesday, october 24 - dumbbell shoulder press, weighted chest to bar pull-ups, barbell stepups, good mornings

Rx -
3 rounds:
10 Seated Dumbbell Shoulder press, as heavy as possible - 
rest 30 sec.
10 Strict Weighted Chest to Bar Pullups, as heavy as 
possible - rest 30 sec.
20 Barbell Stepups 20″ (front rack), heavy - rest 30 sec.
10 Good Mornings, heavy - rest 30 sec.

Competition -
3 rounds:
10 Seated Dumbbell Shoulder press, as heavy as possible - 
rest 30 sec.
10 Chest to Bar Pullups - rest 30 sec.
20 BB Stepups 20″ (front rack), heavy - rest 30 sec.
10 Good Mornings, heavy - rest 30 sec.

Performance and Fitness-
3 rounds:
10 Seated Dumbbell Shoulder press, as heavy as possible - 
rest 30 sec.
10 Unassisted Pull-ups or Ring Rows - rest 30 sec.
20 Dumbbell Stepups 20″, heavy - rest 30 sec.
10 Good Mornings, heavy - rest 30 sec.

10min Handstand Work

Basics -
Dirty 30
30 Box Jump (24"/20")
30 Jumping Pull-ups
30 Kettlebell Swings (53#/35#)
30 Lunges
30 Knees-to-elbows
30 Push Presses (45#/35#) single dumbbell
30 Back Extensions
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders