Every 3:00 for 9:00 (3 sets)Â
3 Shoulder press
Max rep unbroken weighted pull-up (45lbs/35lbs)Â
*Notes The load on the shoulder press should be very challenging on all 3 sets. perform a weighted pull-up variation that makes 5-10 reps to very difficult to complete. Keep the clock rolling  for part 2.Â
Part 2:
Every 3:00 for 9:00 (3 sets)Â
3 Push pressesÂ
Max rep unbroken strict chest to bar pull-upsÂ
**Notes Continue to have the clock running from part 1. The load on the first set of push presses starts at or above the last weight used on the shoulder press. Build-up over the course of the 3 sets. Keep the clock running for part 3.Â
Part 3:
Every 3:00 for 9:00 (3 sets)Â
3 Push jerksÂ
Max rep unbroken strict pull-ups Â
*Notes Keep the clock running from part 2. The first set of push jerks should start at or above the last load used on the push presses. Attempt to increase the load over the course of the 3 sets. Â
