WOD:

1) Strict Press: 5-5-5

Warm-up as deemed fit. These should be 3 heavy sets. Rest 2-3 minutes between sets.

2) Push Press: 5-5-5

Warm-up as deemed fit. These should be 3 heavy sets. Rest 2-3 minutes between sets.

3) “Hold On”- 21-15-9 – AQAP:

Deadlifts 225/155

Toes-to-bar

Kettlebell Swing 53/35

Extra Work:

4) 10 minutes EMOTM: Weakness

Pick a gymnastics movement that you struggle with, ensure that you are able to maintain the same rep count for all 10 minutes.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 3 x 15-30

Pick a rep count you can complete without having to stop. Rest 90 seconds between sets.

For results post weight of each set of Strict Press and Push Press along with time to complete Met-con and any scaling used. If you did Extra Work post movement, weight, etc.

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