Warm Up
Mobilize and stretch Shoulders

3 rounds
30 Mountain climbers
15 Alternating leg V-sit
10 Wall Angels

Demonstration
5 minutes
Demonstration and Flow of the Strict press
Strength
STRICT PRESS
Strict press E2MOM

4×7 reps @ 65% of 1RM

*Controlled reps

Metcon
CF.18.10.23
6 rounds
1 lap run
5 Pull ups (ring rows)
10 Push ups

5 rounds
1 lap run
5 CTB pull ups (Banded Pull ups)

15 BMU (30 Ring rows + 30 Box dips)

18 minute TC