5 Muscle ups
10 Shoulder to Overhead, 165/115
Yikes, this was rough. Rep breakdown as follows:
OTM x 10:
3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) - This isn't about going heavy. Its about improving the bottom position.
Used 65# x 3 reps for each set. Shoulders were smoked after metcon.