Strength 

1 strict press+2 push press 

6x1+2 building  

add 2-5# to last week

Final set should be max effort push press

Follow each of the first five sets with

3 muscle up transitions  

 

WOD 

For time: 

50 wallball 20/14

50 sit ups

100 double unders

50 sit ups

50 wallball 20/14

 

CompHW 

3 rounds

25 GHD sit ups

5 bar muscle ups

25 GHD hip extensions  

 

Challenge WOD 3

3RM thruster from the floor

No jerks

One step made be made to regain balance. Anymore than that constitutes a no rep.

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