Focus:
Push Press
3 x 3 w/ 3sec Hold at the top
Back Squat
3 x 3 w/ 3sec Hold at the bottom
WOD:
20min AMRAP
20 Thrusters 135/95lbs
20 Front Rack Lunges 135/95lbs
20 Burpee Box Jump Over 20”
20 Strict HSPUs
20 Russian KB Swings 32/24kg
20 Strict Pull-Ups
Accessories:
3 Sets
40 Bandy Pull Aparts
rest 1min Between Sets
3 Sets
25 Chinese Rows
100 Banded Tricep Extensions
100 Banded Hammer Curls
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