WOD

Warm Up: 3 sets

Scap Push Up x 10

Dead Hang x 30 sec

Dynamic Muscle Prep:

30 sec Handstand Hold/Press Up Hold

30 sec Strict Push Ups

 

Strength: Strict Press @ 75% 1RM + 5kg

M – 3×6 (3 mins rest)

L – 6×3 (90 sec rest)

 

Conditioning:

In teams of 3, complete 5 rounds each for time of:

250m/200m Row

10 Push Press (60/42.5)

 

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