Buy In: Get Stoked. Remove Sleeves. Pec stretch w/ rings or w/ barbell on the rack at shoulder height. 2 sets of 8 external rotation w/dumbbell. 12 shoulder dislocations. Partner Farmers Carry to the galvanized pole and back. Break up carry as needed. Use two loaded barbells. Agree on weight w/ partner. Maddin, use more than 45#per bar.
Complete 5 Rounds:
Bench Press 3 Reps
Muscle Ups 6 Reps (substitution is 3:1 Pull ups and Dips)
One arm KB Press 9 Reps (switch arms as needed-weight touches floor every rep)