The 45-pound bar shoulder workout...

*AMRAP in each movement. Rest 90 seconds then do it again! 

Bent-Over Rows - 45/35

Overhead Press - 30/20

Upright Rows - 20/15

Cash Out:

Overhead Plate Raise - 5x15 @ 25lbs

KB Bent-Over Lateral Raise - 3x8 @ 36lbs

PM:

Monkey Shrug - 3x8 @ 53lbs

Wide Upright Row - 3x5 @ 95obs

Overhead Press 1-Rep & HSPU/C2B Pull-Ups...

1. Overhead Press
1-rep Max - 150# PR @ BW of 158!

2. 4 Rounds for time of: 15:00
12 Handstand Push ups
15 C2B Pull ups
 
I got my first set of 5 full range of motion HSPUs! Also, spent alot if time working on kipping pull-up.