A. Strength- Strict press
Build to heavy 3.
8-5-3-3-3-3
B. 19’ Met-con
9’ EMOM
1. 8-12 pull-ups
2. 12-15 push-ups
3. Max wall balls in 45s @20/14
Rest 1’
9’ EMOM
1. 15 ring rows*
2. 20 DB strict press (10 per side)
3. Max American KB swings in 45s @53/35
*2 groups: 1 group starts with rows and the other starts with presses. Weight on the presses is the athletes choice.
=Result is a sum of wall balls and swings combined.