Strength
In 15 minutes work up to 5 RM push press
~Rest 3 min~
1 set – As many reps as possible @ 70% of your 5 RM push press
~Rest 3 min~
2 x 10 reps single-arm kettlebell press @ 1 pood (or comfortable dumbbell)
WOD
4 rounds for time:
400m
15 pull-ups
Rest 2 minutes
*Competitor: As prescribed
*Established: As prescribed
*Recruit: pull-up band progressions
Post loads and WOD time to comments.