Friday, February 11

Strength A

Shoulder Press : 3 @ 65%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%

Shoulder Press 1x3 at 65% 1RM

Shoulder Press 1x3 at 75% 1RM

Shoulder Press 1x2 at 80% 1RM

Shoulder Press 1x2 at 85% 1RM

Shoulder Press 1x1 at 90% 1RM

Rest as needed between sets.

Strength B

Shoulder Press : ME @ 80%, ME @ 70%

Shoulder Press 1xME at 80% 1RM

Shoulder Press 1xME at 70% 1RM

Rest as needed between sets.

WOD

3 rounds, 3 mins each, for max reps of:

15/12 Assault Bike Calories (Rx+ 20/15)

10 Chest-to-bar Pull-ups (Rx+ 15, Scaled: Ring Rows)

max reps in remaining time Strict Handstand Push-ups (Scaled: DB Push Press)

Rest 3 mins between each round.