Shoulder Press & Chin ups, Short metcon

Warm up:- Spealler warm up, 10 wallballs, 8 band dislocates

Shoulder Press
3 @ 7kg
3 @ 9kg
3 @ 13kg
3 @ 17kg
3 @ 20kg / 44lbs

Chins - P U Rev assisted - increasing with less assistance
3 @ 2"
3 @ 4"
3 @ 5"
3 @ 6"
3 @ 7" 1 then failed
so tried 3 @ 6.5" but got one then failed next rep so I think this was too much too soon


Short metcon - 1 round of Kelly (scaled) for time
400m Elliptical lev 2
15 box jumps 8"
15 wall balls 5kg to ceiling

Done in 4.02
Splits 2.07, 0.57, 0.57

Cashout:- stretch, flexibilty work and foam roller