STRENGTH:

#push press

4 Sets of 6 Repetitions

Every :90 Sec for 6 minutes

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%

WOD:

#Rear End

AMRAP 18:

60 Double-Unders (120 Singles) *SkiErg 10/8 Cal

45 Air Squats

21/15 Calorie Assault Bike

10 Push Jerks 155/105lbs Rx+185/135  *Choose load that you can do 7-10 Reps with when fresh! 

CASHOUT:

#body armor

3 Giant Sets:

12 Single Arm Dumbbell Strict Press

12 Single Arm Dumbbell Row

Then, 

Accumulate 1:30 of L-Sit  ( Scale to Bend Leg L-Sit or Hollow Body Hold

For clarification, let’s complete 12 presses on one side, and then change arms for our second 12 presses. Then we’ll move to the row.

Let’s plan on having two weights – one for our strict press, and one for our row.

Free to build over the rounds in loading, while maintaining the goal of each set being completed unbroken.