Strength
Press Complex 5x (2 Strict Press+2 PP+2 PJ) @ 90% of Press
—Should be heavy for press, but light for PJ so you can work on speed under the bar.
Conditioning
5 Min AMRAP
5 Pull-ups
7 KB Swings 70/53lb
9 HR Push-ups
—Rest 3 minutes
5 Min AMRAP
5 C2B Pull-ups
7 KB SDLHP 70/53lb
9 Burpees
—Rest 3 minutes
1000m Row For Time
WOD Notes: You may kip pull-ups in the WOD. Try to do these unbroken each round. These are all short WOD’s, so bring the intensity!
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