friday

Strength

Strict Press (3 X burn out sets)
3 burn out sets w/ 80% of your 5RM from 2 weeks ago

Don't need to pause at the front rack each rep like we did when we tested the 5RM. If you did not do the 5RM Strict Press, do that here instead. ​

Met-Con

​4RFT:
10x Shoulder 2 OH (135/95)
15x Box Jump Overs (24/20")
20x Wall Balls (20/14)
*Rest 1 min b/w rounds

16min Time Cap

Post

​3 sets:
DB Chest Flyes x10
SA KB High Pull x10/side