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WOD
1A) Shoulder Press 4X5
Rest 90 seconds
1B) Strict Pull-Up 4X4-6
Add weight if 6 is easy. Rest 90 seconds
2) Three rounds for time (20 min cap):
20 Push Press (95/65)
400M Run
Competition Training
1) Back Squat 1X5@70-75%, 1X3@80-85%, 1X1@90-95%, 3X2@90%
Rest 3 minutes
2A) Shoulder Press 4X5
Rest 90 seconds
2B) Strict Weighted Pull-Up 4X3
Rest 90 seconds
3) 6 min AMRAP:
5 Pull-Ups
10 Burpees
OPTIONAL CONDITIONING EXTRA
1) Easy 1-Mile Warm-Up Run
2) Three sets of:
Run 800 Meters @ 90-95%
Rest 4 minutes