Tuesday

A.

Strict Press warm up:  5 reps @ 50%, 5 reps @ 60%, 5 reps @ 70%

Every 90s for 9 rounds:

1) strict press – 3 @ 85-90%

2) 6-8 Strict (Weighted) Pull-Ups

3) strict press – 3 @ 85-90%

4) 6-8 Strict (Weighted) Pull-Ups

5) strict press – 3  @ 85-90%

6) 6-8 Strict (Weighted) Pull-Ups

7) strict press – 3 @ 85-90%

8) 6-8 Strict (Weighted) Pull-Ups

9) strict press – 10 @ 55-65%

B.

3 rounds for time:

500m row

20 burpees over the bar

20 push press (115/75)