WOD:

Session A:

1) True Form/Air Runner:

A) 4:00 Warm-up

B) 5-10 minutes Agility Ladder Work

C) 3 x 100m Run Hard – Rest 2:00

D) 4 x 50om @ 80%/500m Easy – Rest 2:00

Work for maintainable efforts across each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Strict Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Rope Pull-ups: 4 sets of 6

Rest 2-3 minutes between sets. Add load as deemed fit.

3) Seated Dumbbell Arnold Press: 4 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.

4) Strict Muscle-up: 10 minute EMOTM

Pick a rep count you can maintain. If you don’t have these perform a progression, do not do Kipping Muscle-ups.

5) Cable Triangle Press Downs: 100 Reps

Pick a weight you can perform 40-50 reps to start.

6) Close Grip Barbell Upright Rows: 100 Reps @ 65/45

Break-up as needed. Focus on positioning over speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE