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Warm Up: Mobility/Agility Drills - then
4 Rounds NFT:
10 Calorie Bike
10 Push Press - 75/55, 45/35
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Strength: Strict Press 5/40, 5/50, 5/60 *Deload Week ------------------
WOD: 8 Rounds for time
10/8 Calorie Row L1, 15/12 L2, 20/15 L3
5 Pull Ups or 10 Ring Rows L1, 1 Rope Climb L2, 1 Legless Climb L3
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Accessory: Bicep Curl 45/35 - 50 Reps
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Extra Credit: Ab Roll Outs - 3 x 12-15 Reps