Part 1:
3 Sets (Not for time)
10 One Arm KB Rows
10 Strict Dips OR Deficit Push Ups
10 Barbell Shrugs (2 second pause at top)
20 Diamond Push Ups
Part 2:
10 Minute AMRAP
5 Pull Ups
10 Front Squats (105/65)
15 Weighted Sit Ups (15/10)
20 Double Unders