A- Strict press- working up to a heavy single -Not a 1RM
3-3-2-2-1-1-1
B- 0-4min
50 push press 95/65
4-8min
40 SDLHP 95/65
8-12min
30 Box jumps 30/24
12-16min
20 HSPU
16-20min
10 rMU or 20 pull ups + 10 dips
Endurance WOD
300 Shuttle runs
150 Pull up Burpees
Athletes can break it up however they like.
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