Tuesday

 

STRENGTH

 

Strict Shoulder Press

 

Warm up Sets

5 @ 45%

5 @ 50%

3 @ 55%

then….

Working Sets

2 x 3 @ 60% (rest 2 min) @ 12×1

3 x 2 @ 65% (rest 2 min) @ 12×1

 

(18 min cap)

 

WOD

 

EMOTM for 14 min

 

Odd min – 12-15 Push Press (135/95)(115/80)(95/65-45)

Even Min – 4-6 Strict Pull Ups

 

AFTER PARTY

 

Teams of two

 

3 Rounds Each (Only one partner working at a time)

 

Farmers Carry (AHAP) x 100 m

10 Deficit Push Ups