3 Sets NFT:

• Shoulder Press x 6
• Supine Row x 8
• V-Ups x 10-12

Strength:

3 Sets:

• Push Jerk x 4
• Pull Ups x 5-8

Skill:

• Push Press/Push Jerk

• Shoulder to overhead, 205/135
• Bar muscle-ups

Rest the remainder of the 10 minutes

B) 15-9-6 For Time:

• Shoulder to overhead, 155/105
• Chest to bar pull-ups

Rest the remainder of the 10 minutes

C) 21-15-9 For Time:

• Shoulder to overhead, 95/65
• Pull-ups

• Hip Ext. 3×15-20
  
• Mobility