Shoulder Press 5×6

Increasing weight each set.

Pendlay Row 5×8

Increasing weight each set

EMOM x 8
Minute 1: 5 ring muscle-ups
Minute 2: 15 walking lunges (each leg)

Rest 2 min between EMOM’s

EMOM x 8
Minute 1: 20 push-ups
Minute 2: 14 DB snatch* (50/35)

*CrossFit Open standards