Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then

3 rounds:

10 strict ring dips or pushups

20 cal bike or row

Bench Press (work to heavy close grip triple)

for close grip, at least the two index fingers should be inside knurl on the barbell.

Metcon (Time)

1000m row

30 power cleans 135/93

15 bar muscle ups

RX+ use ring muscle ups
scale for muscle ups will be 2 pushup burpees.

Drop to ground, pushup 1, pushup 2 to feet, jump and clap.