Pre WOD:
Pressing Strength:
Weighted Box Dips:
4 set*5 Rep
– Use a weight where you could have done 2 more lifts
Pulling Strength:
3 sets*12 Bent Over Barbell Row (RIR 2)
3 set*Froint Lever Progression:
Level 3: Tucked Front Lever
Level 1-2: Banded Lat Pulldown
WOD:
A, EMOM 12 min:
1, 5 Strict Press 80%+ (RIR 1)
2, 5 Weighted Pronated Pull Ups (RIR2
3, Rest
B, 3 Rounds:
Amrap 2 min:
6 Shoulder to Overhead 40/25 kg (90/55 lbs)
6 Toes to Bar
Rest 1 min
Amrap 2 min:
Max Cal Erg
Rest 1 min
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
