Strength/Skill
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
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Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
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Then rest two minutes before starting…
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Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
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Metcon
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups/regular/bench-box
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Rest 4 minutes, and when the running clock reaches 8:00…
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Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips/bar/bench-box
10 Burpees