STRENGTH/SKILL
A. 10 min Alt EMOM:
A1. Floor Press; build to 5RM
F: 2DB Floor Press x8 reps
P/S: Floor Press x5 reps
A2. Strict Weighted Pull Up
Build to tough set of 3 reps
F: Eccentric x3 reps slow & controlled
P: Build to 3RM
S: Build to 3RM Strict CtB
WOD
B. Aerobic Power Tester
For max reps:
4 min Row for cal
3 min max rep Russian KBS
2 min Ring Dips
F: Light/moderate + Push Ups
P: 53/35#: + Ring Dips
S: 70/53#+ Ring Muscle Ups
