Strength / Skill
Press Complex - strict
12x50% 1min
10x60% 1min
8x70% 1min
6x80% 1min
12x70% no rest
12 high pull approx 65/35
Prep Work
10 cal row
then, 3rds of:
3 push ups + 1 burpee
then, 3rds of:
3 air squats + 1 box jump
then, dip prep
WOD
3 rds
250/200 Row
5 Burpees over rower
10 Air Squat
2 rds
250/200 Row
10 Push ups
15 Ring Rows
1 rd
250/200m Row
15 dips
20 Box Jumps
