Strength: Strict Press 1rm 15 min or less
1-1- 1-1- 1
WOD:
EMOM for 12 minutes of:
Min 1: 12-15/8- 10 Bike cal
Min 2: 8-10 S20 135/95
Min 3: 3-5 Bar/Ring Muscle-ups (Go with the weaker movement) (sub – Chest to ring for athletes close to ring MU – Assisted BMU for athletes close to BMU, 3-5 pull ups + 3-5 dips)
Min 4: Rest
Score: Strict press 1rm/total reps
1-1- 1-1- 1
WOD:
EMOM for 12 minutes of:
Min 1: 12-15/8- 10 Bike cal
Min 2: 8-10 S20 135/95
Min 3: 3-5 Bar/Ring Muscle-ups (Go with the weaker movement) (sub – Chest to ring for athletes close to ring MU – Assisted BMU for athletes close to BMU, 3-5 pull ups + 3-5 dips)
Min 4: Rest
Score: Strict press 1rm/total reps
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