Main:
EMOM x 12 x Press ( 70%) + 2 Push Press+ 3 Push Jerk
Assistance:
Strict Pullups: 4 x 10-15
Strict Dips: 4 x 12-18
T- Bar Row: 3 x 25-30 ( light)
10 Min Sled Pushes and Pulls ( add some extra weight but not for it to be heavy)
WOD:
20 Min Amrap:
2 Muscle ups
4 HSPU
8 KBS 70
10 Cal Assault
AOD
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