Friday

Source: Flickr

Strength
Shoulder Press 5-3-1 reps
Work up to your 1 rep max

 
WOD
“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

*Pack and Puppies will substitute ring rows and assisted ring dips for muscle-ups