Strength

Strict press

6x3 building

add 2.5-5# to last week

Follow each set with

Bottom of dip pulses

10 left / 10 right

 

WOD 

10 min AMRAP  

5 shoulder to overhead 135/95

10 deadlifts

15 box jumps 24/20

 

Comp HW

 

3 rounds not for time

20 GHD sit ups

14 ring dips

20 GHD hip extensions

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