Strength
Push Press 5x5
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Single Arm Seated DB Press 8rm
Build to a 8RM on each arm
Take 4-5 Sets, you might only get 1 or 2 attempts at this
You may find that one side is stronger than the other. Note the difference for yourself
Pull-up (Weighted): 1RM
WOD
4:00 AMRAP
Isometric Hold Chin Over the Bar
*Every :05 Counts as 1 rep
Rest :60
4:00 AMRAP
Calories Bike
Rest :60
3:00 AMRAP
Toes To Bar
Rest :60
3:00 AMRAP
Double KB Front Rack Hold (32kg,20kg)
*Every :05 Counts as 1 rep
Rest :60
2:00 AMRAP hand release push ups
Score cumulative reps