Strength:

Strict Press (Wendler week 1, 3rd Cycle)

*If you PR’ed during the strict press ladder a few weeks back add 10 pounds to that total

Conditioning:

A.  EMOM – 10 minutes

Even minutes – 3 push press (65-70% of your 1 rep max)

odd minutes – 8 wall balls

B. 8 minute time cap

Buy In – 150 double unders or 300 singles

In the remaining time complete an ascending ladder of:

1 KBS  RX –  90/70,  Scaled – 70/55

1  RX –  bar muscle up/chest to bar pullup ,  Scaled – chest to bar pullup/pullup

2 KBS

2 bar muscle up/chest to bar pullup ,  Scaled – chest to bar pullup/pullup

3 KBS

3 bar muscle up/chest to bar pullup ,  Scaled – chest to bar pullup/pullup

etc.

* If you were in the final and did this workout already don’t worry we have a nice remix for you!

B. 8 minute time cap

Buy In – 50 box jump overs 24/20

In the remaining time complete an ascending ladder of:

1 KB snatch RX 70/55 Scaled 55/35

1  Toes to Bar

2 KB snatch

2 Toes to Bar

3 KB snatch

3 Toes to Bar

etc.

Core:3 minute plank hold