Press

Strict Press:

A1) Build to days Heavy 3RM

A2) Strict press 2x5 @85-90% from 3RM

Pull

EMOM 8:

• 1 Legless RC

Push & Pull

4 Rounds:

• 15-20 Parallette/Ring Push Up rest 60s
• 4-6 Rope Pull Up (R hand above) rest 30s
• 4-6 Rope Pull Up (L hand above) rest 2min

METCON

4 Rounds For Time:
400m Run
25 GHD
8 Devils Press @2x35lbs
Cap: 18min

Building

4 Rounds For Quality:

• 10/10 Standing DB Bicep Curl
• 10-15 Seated DB Lateral Raise
• 10/10 Single Arm Band Pull Apart *rest as needed