STRENGTH
Shoulder Press, 5 sets of 3 reps, add weight each set as possible
WOD
Level 1
3 Sets:
- Ring Row x 12
- Dumbbell Thruster x 12
- Row x 20 Cals
- Rest 3 Minutes
Level 2
3 Sets:
- Muscle Up x 7
- Thruster x 15 (95/65)
- Row x 30 Cals
- Rest 3 Minutes
Goal is consistent round times – scale reps on muscle ups or do 2x reps of pull variation (no push)
Round Times Capped at 5 Minutes.
SP: 65, 70, 75, 80, 85×1, 75×2
Wod: 3:40, 3:43, 3:37 @ 55#, ring rows
SP: 55, 60, 65, 70, 75
WOD: 12:13 (7 ring rows, 7 box dips, 55#)
Tried to scale this to a recovery WOD, but it still kicked my ass.