Press

A) Strict Press 4x5 (Tempo 2sec down)
*rest 2min between sets

B) Bench Press 4x5 (1s pause bottom) 1-2RIR
*rest 2min between sets

Strength Push & Pull

A) Build to days heavy 3RM Strict Pull Up
*between each set: 10-15 Ring Push Up

B) E3MOM: 3x10 Feet Elevated Ring Row
*between each set: 15-20 Push Up

Metcon

3-3-3-3 min AMRAP / Rest 1:30 min

• 20-25 GHD
• 15 Cal Ski erg +AMRAP: Max Reps SB Clean @60kg?

Accessory

A) 4x For Quality:

• 10-15 Strict Knee raise
• 10/10 KB Side Bend
• 30-45s/side Sideplank banded row