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)