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