Warm Up

Mobilize shoulders, wrists, hips

3 rounds
10 empty bar thrusters
10 ring rows
10 V-sits

Strength
STRICT PRESS 1RM
Strict press 1 RM
5 @40% 1 minute rest
5 @60% 1 minute rest
3 @75% 90s rest
1 @85% 90s rest
1 @95% 3 minutes rest
1 @105% 3 minutes rest
1 @107%
Metcon
CF.18.05.11
21-15-9
Thrusters 60/40
CTB pull upsTime cap 12 minutes