Friday September 4th

Pre WOD:

Push strength
5×5 Bar Dips (or rings) 2RIR

Use bands or add weights

WOD:

A, 4 sets:
3 Push Press+3 Push Jerk
– Build from 70% of 1 RM Push Press

B, 4 Rounds For time:
2 Strict Pull Ups
4 Burpee Pull Ups
6 Pull Ups
12 Front Squats 50/35 kg (110/75 lbs)
400 m Run

Cap 16 min

Post WOD:

Lower body accessory 6/6
E90SEK 13:30 min (3 Rounds)
1: 10+10 Copenhagen Lifts
2: 12 Tibialis Raise + 6+6 SL Calf Raises with DB, pick weight
3: 16 Jumping Lunges