Strict Press

Overdrive

Warm up: coaches choice Every 2 minutes for 16 minutes: Strict press x 2 @ 80-85% Amrap 8 min: 15 GHD sit-ups 30m OH walking lunge (45/25)

Final Countdown

Strict Press 5-3-1-5-3-1 Rest 2 min between sets 3 rounds for time: 40 air squats 10 bar muscle ups 20 Hang power cleans (95/65)

Bumblebee Tuna

5 sets: Snatch balance + OHS (moderate weight, work good technique) Rest 2 min Strict press 4-3-2-1 (85%+) Rest 2 min 5 rounds for time: 200m run 15 KB swings (70/53) 10 burpees 5/3 muscle ups

Blown Away

Strict Press 3-3-3-3-3 Gymnastics Strength 4 Rounds NFT 30 sec Hollow Hold on the ground 30 sec Arch Hold on the ground 6 – V-Ups 20 Sec Hollow Push-up Hold 20 sec Hollow Bar Hang with scapular retraction[Advanced Gymnastics Hollow Hold on Rings w/false grip] 6 – Hollow Pull-ups 10 Sec L-sit hold

Milquetoast

Strict Press 5-5-3-3-1-1 Metcon 5 Rounds for time 10 Medball Situps (20)(14) 15 Push-ups 20 DUs Skill work: HSPU