Strength: Strict Press
E1:30MOM X 8
Sets 1-4: 5 reps @ 70%
Sets 5-8: 3 reps @ 80%
+ Optional 15 V-ups on Sets 1-4, & 30 Weighted Russian Twists on Sets 5-8
LeanFit:
AMRAP 12
20 Dumbbell Push Press
Accumulate 1:00 Plank Hold
WOD: “Villainous”
For time:
50’ Single Arm Overhead Dumbbell Lunge (50/35)
30 Pullups
50’ Single Arm Overhead Dumbbell Lunge (50/35)
20 Toes To Bar
50’ Single Arm Overhead Dumbbell Lunge (50/35)
30 Pullups
50’ Single Arm Overhead Dumbbell Lunge (50/35)
20 Toes To Bar
50’ Single Arm Overhead Dumbbell Lunge (50/35)
15 Lateral Burpees Over Dumbbell, split lunges between arms as needed
-15 min cap-
FW: RWAN, reduce rep scheme to 15 PU/ 10 TTB/sub straight leg kipping
