Push Press

A) Build Up To Days Heavy 1RM Push Press

B) E2MOM X3

• 3 Push Press @80-85% From 1RM

Push & Pull

4 Rounds:

• 4-6 Rope Pull Up (R Hand Above)

*rest 30s

• 4-6 Rope Pull Up (L Hand Above)

*rest 30s

• 10 Seated DB Arnold Press

*rest 2min

Metcon

4x3min On/2min Off Alternating A&B

A)

• 30 DU
• 6 Burpee Pull Up
• 10m HSW (5+5m)

B)

• 12 GHD
• 8 Double KB C&J @2x16kg
• 6 bMU

Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 Lu Raise
• 20-30 Banded Tricep Ext