WOD

A) Strict Press

5×8-10 @21X1

1-2min between sets

 

B) 12min EMOM

1st: 5-10 Strict Pronated Pull-ups

2nd: 6-10 Romanian Deadlifts @31X1

3rd: 20-30s Hollow Hold

 

C) 4 Sets @ 85-90%/ Tough but Sustainable Effort

20/15 Cal Assault Bike

12 Single Arm DB Push Press (Right Arm) @ 50/35lbs

20 Russian KB Swings @ 32/24kg

12 Single Arm DB Push Press (Left Arm) @ 50/35lbs

Rest 2min