STRENGTH: (20 min for both)

#strict press

4 sets of 6 Reps

Same weight across all four sets.
All repetitions taken from the rack.

As a rough starting point, ~60% of your estimated/current 1RM strict press is a good place to be.

#deadlift

5 sets of 5 Reps

1st set at 65%, 2nd set at 70%,3rd set at 75%, 4th and 5th set you can build or stay at 75%

BeachFit will do:

EMOM 18

Min 1: 10/7 Cal Bike

Min 2:  5 Push Ups + 5 Squats + 5 Ring Rows

Min 3:  :30 Sec Plank

WOD:

#detention

AMRAP 12:

6 Handstand Pushups (Rx+Dumbbell Push Presses 50’s/35lbs)

9 Deadlifts (225/155) *looking for a load that we could complete 15+ repetitions unbroken with.  *BeachFit KB Deadlift

30 Double-Unders  (Scale to 60 Single Unders)