Thursday

Pre WOD

Every 2 minutes, for 16 minutes (8 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%

WOD

Complete as many rounds and reps as possible in 12 minutes of:
50 Heavy Rope singles
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)