Friday September 11th

Pre WOD:

Bench Press:

A, 4 sets*10 Bench Press 65% (RIR 3-4)
Rest 2 min

B, 3 sets*10/10 Single Arm DB Row

WOD:

A, Strength EMOM:

EMOM 12 min: (4 sets)
1, 6 Strict HSPU
2, 10 Deadlift 55%
3, Rest

B, EMOM 16 min for max reps:
1, Max Cal Erg
2, Max Double Unders
3, Max Wall Walk
4, Rest

Post WOD:

Accessories Strength Program W 1/4
2 sets:
12 Barbell Bicep Curls
12 Barbell Skull Crusher
12/12 SL Glute Bridge
12/12 Banded Clamshell