Strength
Push Press - 6 x 5 reps
Behind Neck Press - 4 x 8 reps
Accessory Work
Overhead Rope Pulls - 3 x 12 reps
Superset
3 sets
10 Seated Barbell Presses
10 One-arm DB C&J
30 Single Unders
10 One-arm DB C&J
30 Single Unders
WOD
15-12-9-6-3
Push Press (115)
Pull-ups
Row (calories)
15-12-9-6-3
Push Press (115)
Pull-ups
Row (calories)
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