A. 3 Rounds, not for time with an empty barbell:

10 Press

10 Deadlifts

B. Strict Press:

2-2-2-1-1-1

*Six sets to work up to the heaviest single you can handle IN GOOD FORM today. NO MISSES

Superset with:

Weighted Pull-Ups

2-2-2-1-1-1

If you don’t have unassisted pull-ups yet, do this:

3 sets of:

10-15 Ring Rows (constantly progressing towards being horizontal)

10-15 Bicep Curls (each arm)

*20 mins

C. “8 mile” 

12 EMOM

Odd: 12x 10m Sprint

Even: 12 KB Swings

L3, L2, L1: Coach approved volume and weights