CrossFit Altius – CrossFit
Single Arm KB Overhead static hold.
Choose weight, and hold for a cumulative 5 minutes overhead (2:30 each arm), breaking as needed.
10 rds not for time:
5 Strict Ring Dips
5 Strict Pull-ups
5 Strict Shoulder Press (you choose the weight, light enough to keep perfect form)
10 minute EMOM:
20m Prowler Push (moderate weight)