Strength: Warm up your strict press then,
3×3 Strict Press
3×3 Push Press
Then, for time 30-20-10 reps of:
- Wall ball (20/14lb)
- Burpee w/ 6 inch target – both hands must touch
- Pull-up
Time cap: 15 min
Beginner’s option/Beginner’s WOD: 2 rounds with half the reps, lighter wall ball, supine rows on rings or barbell
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