WOD:

Session A:

1) Run: 7K @ Moderate Pace

Distance references if you are changing modalities HERE

Session B:

1) Strict Press:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Strict Chin-Up: 5 sets of 10

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

3) Split Kneeling Single Arm Kettlebell Press: 4 sets of 10/side

Rest 2-3 minutes between sets. Perform all rep on 1 side before switching to the other.

4) Legless Rope Climb + Rope Climb: 7 sets

Rest 2-3 minutes between sets. Goal stimulus is to Legless Rope Climb, lower down just before touching the floor and then climb back up with your legs. Scale as needed.

5) EZ-Bar Overhead Tricep Curl: 3 sets of 30

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

6) Cable Flat Bar Lat Press Down: 3 sets of 30

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

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