Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Pull-ups : 3, 2, 1
Goblet thrusters : 5, 3, 2
Workout
Assisted one-arm pull-up: 2 X 1 tempo 4010 (with 10 # counterweight)
Pistols : 1 X 3 @ 30 #
The Giant 1.1 W1D1 (Push-Press)
30 minutes @ Double 53# 56 + 4 reps