In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Pause Bench Press or Strict press – 3@77%, 3@80%, 3@82.5% (This should be a weight you could do 2-3 more reps at)
Fitness: Strict Press 5×3 RPE 7 follow each set with a 30 sec bridge/progression

Part 2 – Conditioning: “Beanpole”

Performance: AMRAP 14 of –

  • 10 Box jumps (24/20″)
  • 25m Lunge w plate locked overhead (45/35lb)
  • 200m Run with plate/sandbag (45/35lb)
  • Rest 30s

Fitness: AMRAP 14 of –

  • 10 Box jumps or step-ups
  • 25m Lunge w plate locked overhead
  • 200m Run with plate/sandbag
  • Rest 30s
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