Saturday, 10/10

Warm Up

3 Rounds

8 Squats (pause/reg/jump)
8 Alt T Push Up
8 Spider Lunge w/reach
8 Alt Samson Lunge 

Strength

Strict Press

Establish a Heavy Strict Press in 15 Minutes:
Warm up set of 10 empty bar strict press 
Set 1 – 2: 5 reps @ 40 – 60%
Set 3 – 4: 3 reps @ 65 – 75%
Set 5 – 7: 1 rep @ 80+%

Met Con

3 Rounds for time (18 Min Cap) 
9 Strict Pull Ups
15 DB Shoulder to Overhead (50/35s)
21 Burpees to 6” target 

Pull Up Scaling: 
Lower volume to 6 or 3 per round 
9 Rows (Rings or Bar in Rack)