8x8 - Shoulders/Traps (Bands)…

8x8 of:

Band Military Press (Black)

Band SBO Upright Row (Black)

Cash Out: Band Pull Aparts - 3x15 @ Purple

AVG HR - 115 BPM

MAX HR - 134 BPM

@ LHP

8x8 - Shoulders/Traps…

LeverEdge Press  - 140lbs (70 each side)

LeverEdge Shrugs - 270lbs (135 each side) 

Cash Out: 

Planche Lean x 3

Delt Sweeps - 3x5 @ 45lbs

Band Pull Aparts - 3x15 @ Orange 

AVG HR - 122 BPM

MAX HR - 143 BPM

@ Metfit 

8x8 - Shoulders/Traps…

Kettlebell Military Press - 35lbs

Slight Bent-over KB Upright Row - 35lbs

*Super Set

Cash Out: 

Kettlebell Iron Cross - 5x5 @ 35lbs

AVG HR - 132 BPM

MAX HR - 156 BPM

@ LHP

8x8 - Shoulders/Traps…

DB Seated Shoulder Press - 35lbs*

Plank DB Reverse Fly - 15lbs*

*Super Set

Cash Out: Plate Sweeps - 5x5 @ 45lbs

AVG HR - 123 BPM

MAX HR - 151 BPM

8x8 - Shoulders/Traps...

Klokov Press - 8x8 - 75lbs 

Wide Grip Upright Row - 8x8 - 75lbs

Hang Power Cleans - 3x8 - 75lbs 

Reverse Iron Cross Push-up - 3x8

Cash Out: Green Band Face Pulls - 8x8 

AVG HR - 127 BPM

MAX HR - 148 BPM

8x8 - Shoulders/Traps...

Seal Rows - 25lbs

Bent-over KB Laterals - 20lbs

Prime Upright Row - 80lbs

Superset of: 

SGBTNP (45)

Wide Barbell Upright Row (45)

Cash Out: Seated DB Snatches - 25lbs

8x8 - Shoulders/Traps...

Kettlebell Bent-over DB Laterals - 35lbs 

Wide Grip Upright row - 75lbs

Hang Power Cleans - 75lbs

Barbell Shrug - 275 lbs

Overhead Plate Raise - 25lbs

@ SS&C 

8x8 - Shoulders/Traps...

AM - MetFit

Scott Press - 20lbs (15s)

Bent-over DB Laterals - 15lbs  (15s)

Rear Smith Machine Shrug - 255 (15s)

Dumbbell Shrugs - 85lb (15s)

PM - Sobo Strength & Conditiining (Garage)

AMRAP 20:

8 Hang Power Cleans (95)

200M Hill Run 

12 rounds plus 8 reps 

Total: 104 PCs & 2400M