Strict Press (5 x 3)*5 sets of 3 reps.
*Strict Press has ZERO bending at the knee. All shoulders. Keep your quads and glutes flexed at all times during the lift.
*After each set perform 1min. worth of russian twists with DB. Holding it vertically with your hands around the bell and not the handle. L+R=1 rep. Want this to be heavy today. You probably won't get that many, but it's fine.
Metcon (AMRAP - Reps)15min.
to get as far as possible...
DB Hang Clean and Jerks
*RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups
*You only have 1 DB. Alternate sides every 5 reps.
*Remember to do a slight pause at the shoulder before you press overhead. It is not a snatch.