A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
B.
RX
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Push Presses (50/35 Kg)
30 Double-Unders
Scaled
Complete as many rounds and reps as possible in 15 minutes of:
5 Banded Strict Pull-Ups Pull-Ups
10 Push Presses (40/25 Kg)
30 Double-Unders
Basic
Complete as many rounds and reps as possible in 15 minutes of:
5 Banded Strict Pull-Ups / Ring Row
10 Push Presses (30/20 Kg)
30 Single-Unders
