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Strength:

A. Strict Press: (increase TM by 5#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @85%

B. Single Arm DB Row: 3×8

Conditioning (Competition):

Advanced:

“Amanda”

9-7-5

  • Muscle Up
  • Squat Snatch (135/95)

RX

4 Rounds:

  • 1 min AMRAP OHS (135/95 or 70% max OHS or Snatch)
  • 30 sec AMRAP Strict Pull Ups
  • 30 sec AMRAP Strict Ring Dips

*Record Total Reps for each station

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