Part 1:
3 Sets (Not for time)
5 Strict Press
10 Ring Rows OR Strict Pull Ups
*80-90% of your 3 rep max Press
Part 2:
20 Shoulder to Overhead (95/65)
25 Double Unders
20 Pull Ups
15 Shoulder to Overhead (115/75)
25 Double Unders
15 Pull Ups
10 Shoulder to Overhead (135/85)
25 Double Unders
10 Pull Ups
5 Shoulder to Overhead (155/95)
25 Double Unders
5 Pull Ups
*16 Minute Cap