Strength:
1.) Push Press: Build to 1RM in 15 minutes
WOD:
For time (on a running clock):
Row 2000 Meters
30 Push Jerks @ 135/95
50 Pull-Ups
Rest until the running clock reaches 20:00, and then…
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lbs)
40 Pull-Ups
Rest until the running clock reaches 30:00, and then…
10 min AMRAP:
– 20yd Overhead Walking Lunge 135/95 – be smart
– 3 Muscle Up + 2 Ring Dips (at top) – sub banded transition with Dip (body straight)