A. Shoulder Press EOMOTM:
1. 5 x 65%
3. 5 x 75%
5. 5+ 85%
*all % based off 1 rm from CF total. If they have a 3rm go up ~10% from 3rm.
B. Death by pullups. (make these as hard as you can for the individual, but still getting work in) 10 min cap.
min 1: 1 pullup. min 2: 2 pullups… etc.
If you fail in any one round, begin back over at 1 and continue until the 10 min clock ends.
*notes: start from bare bones if needed using ring rows as the start point and scaling all the way through weighted strict pullups if needed depending on individual athlete.