Strength
Shoulder Press (6 x 3)
E2MOM for 12′ – 3 reps Shoulder/Strict Press
Start at 60% of your 1RM and slowly ascend, aiming to end with a heavy set of 3 reps.
Record heaviest set of 3
Push Press (1 x Max Reps)
Use same weight you ended on (heaviest set of 3 reps, Strict Press)
WOD
“Broken ‘Fran’ V2”
5 Rounds for Time (8′ CAP):
9 Thrusters (95/65)
9 Pull-Ups
-If you can’t keep faster than 1:35 pace/round, scale # of reps of one or both movements
-If you can do pull-ups, preferable today to scale # reps (5-6 each round); otherwise, perform Ring Rows