Warm-up
Run 1 Loop
Then:
2 Rounds
7 Strict Press w/ 3-sec Negative
9 Barbell Rollouts
11 Bandy Pull Aparts
Strength
Push-press
EMOM5 – 2 Reps @85-90%
EMOM5- 1 Rep @90-100%
WOD
11 Minute AMRAP
7 Shoulder to Overhead (155,105)
9 Toes to Bar
11 Wallballs
Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,45)
Extra Work
50 T2B
50/40 Cals Bike
50 T2B
Scaled – 30-30/25-30