Strength
Strict Press - 3 x 5, 2 x 3, 1 x 1+ reps
Behind Neck Press - 12, 10, 8, 8 reps
Accessory Work
Tricep Overhead Rope Pulls - 3 x 8 reps
Superset
4 sets
10 Close-grip Bench Press (150)
8 DB Military Press (35)
8 Plate Front Raises (25)
8 DB Military Press (35)
8 Plate Front Raises (25)
WOD
EMOM x 16 mins:
Even: 5 Push Press + 5 Pull-ups
EMOM x 16 mins:
Even: 5 Push Press + 5 Pull-ups
Odd: 3 Behind Neck Split Jerks + 7 Dips
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