STRENGTH: STRICT PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)
WOD:
Push Press (50/35)
Box Jump-Overs (50 for all)
21-15-12-15-21 reps
For time
HIIT & RUN
1 DB Thruster (15/10)
2 DB Push Press
3 Box Jump Overs
22 min AMRAP
Run 100m each round
Every round the reps go up proportionally – Rd 1= 1,2,3 – Rd 2= 2,4,6 – Rd 3 =3,6,9, Rd 4 = 4,8,12