Strength:

12 minutes to build to a heavy complex of:

2 Split Jerk Reset at shoulder between reps.

Pause for 2 seconds in the split of the first rep, second rep at speed.

Increase weight each round.

Workout:

3 Rounds for time:

Run 400m

12 Pull-Ups OR 8 Chest-to-Bar Pull-Ups OR 6 Muscle-Ups

12 Shoulder-to-Overhead (95/135#)