Strength: Strict Press 85%
5x50%, 5x65%, 3x75% (4x4x85%)
Strength Accessory:
weighted Ring Dips 5 4 3 2 2 1 1
WOD:
50 Push Up
50 Sit Ups
800m Run
40 Push Ups
40 Sit Ups
400m Run
30 Push Ups
30 Sit Ups
300m Run
20 Push Ups
20 Sit Ups
Run to the end of the fence and back
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