10/23/23 strict press x 6

Warm up

1 minute row

Then

3 rounds

5 negative/ weighted pull ups

5/5 bottoms up presses

5/5 weighted walking lunges

*increase weight of each movement every round

Strength

Strict press-Build a heavy 6

Pull ups-1 minute max reps

Conditioning ABAC

A-2 rounds for time-3 minute cap

10/7 cal bike

20 high swings

B-Every 90 seconds x 3 Rounds

3 strict presses

Pull ups-70% of the 1 minute max

C-For time 3 minute cap

30 alternating kb clean and presses 53/35