Dead Shoulders

Warm-up:

1. Row 300m
2. 10 Hip Extensions
3. 10 Back Extenions 
4. 20 Shoulder Press w/bar
5. 20 Romanian Deadlifts w/bar

Mobility:

Trap Smash+T-Spine Rolling

Announcements:

Murph is coming. Be ready!

Lift of the Day:

Shoulder Press 1x3@70%
Shoulder Press 1x2@85%
Shoulder Press 1x1@90%

Shoulder Press 1RM

(3 Attempts at a new 1RM)
12 Minutes

Deadlift 1x3@70%
Deadlift 1x2@85%
Deadlift 1x1@90%

Deadlift 1RM

(3 Attempts at a new 1RM)
12 Minutes

Skills & Technique: (Click below for links to more info)

• Muscle-up
• Pull-up
• Ring Dip

Wod:

Volume Work 10 Minutes: Strict Muscle-up

(Scale to strict pull-ups and ring rows)