Performance
WOD
21 – 15 – 9
Dble DB Strict Press
Strict Ring Dips
Push Ups
Rest 5 Minutes
21 – 15 – 9
Dble DB Strict Press
Strict Ring Dips
Push Ups
35 Minute Time Cap
Note: This is a heavy workout, if you can go unbroken from the start then the weight is too light. Be clever with how you tackle the sets and split up the reps of each set from the get-go. Use a dumbbell weight which you could press for 10-12 reps when fresh and perform the strict press in a seated position. Push ups want to be military style with the arms close to the body.
Extra Work (If time)
21 – 18 – 15 – 12 – 9 – 6 – 3
AKB Swings @24/16
Air Squats
5 Minute Time Cap
Fitness
WOD
AMRAP15
21 – 15 – 9
Dble DB Strict Press
Banded Ring Dips/Skull Crushers
HR Push Ups
Rest 5 Minutes
AMRAP15
21 – 15 – 9
AKB Swings @20/12
Air Squats
HR Push Ups
35 Minute Time Cap
Note: This is similar to the performance option, so we still want to go relatively heavy on the first AMRAP. If you can go unbroken with the strict press from the start, then the weight is probably too light. In the second AMRAP we want to elevate the heart rate for extra conditioning so aim for as many rounds as you can on that one.