11.14.23 WOD

4x
5 Down ups
10 BB Bradford press
10 Arm circles with plates 2.5
15 Ring rows

Then….

Strict press(week 5/6)

Complete 1 set every 2:30 x 4 Sets

10/6/3/3 Strict Press
(Build to a heavy 3)
12 Alt Gorilla Rows (6/6)
12 Band Pull Aparts

*Increase weight over the 4 sets of strict press.

Then……

Finisher- 1 max set of strict press with (55/45)
(10lbs heavier than last week’s max set, if this feels too heavy, use the 45/35 empty barbell and try to beat your last week’s set).

Then….

15 Min AMRAP:
5 Devils Press 50/35
10 DB Front squats
15 TTB
20/15 Cal row