WOD:

1) Strict Press: 5-5-3-3-1-1

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

2) 3 rounds AQAP:

400m Run

20 Kettlebell Swings 70/53

10 Muscle-ups

Sub for Muscle-ups is 15 Pull-ups of any kind per round.

Extra Work:

3) Dumbbell Bench Press: 4 x 6-10 reps

Heavy as possible (for something like I like to think about trying to hit a 10RM my first set, and each set after that use the same weight and lose a rep or two). Rest 2-3 minutes between sets.

4) Hip Thrusts: 4 x 8

Heavy as possible. Rest 90 seconds between sets.

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

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