WOD
Strength (load)
Build up to a heavy set of 3 shoulder press’ in 15 minutes.
Metcon (time)
3 rounds for time:
15 CTB pull-ups
15 DB Push press
30 Double-unders
Timecap: 8 minutes
*Choose heavier DB’s for the push press. The sets should be heavy and you should really have to work for unbroken sets.
Accessory:
3-4 Rounds of
DB Bench press, 10 reps – heavy
Prone DB row, 10 reps – heavy
Rest 90-120s between rounds.
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