Warm Up: 3 Rounds
10 Air Squats
10 Push Ups
Strength: Strict Press 3×8
Build up to a heavy set of 8 reps.
Decrease the load slightly for the last two sets.
Cardio (Optional): EvenRow
Row: 800m @70% effort (rest 1 min)
Row 600m @75% effort (rest 1 min)
Row 400m @80% effort (rest 1 min)
Row 400m @80% effort
WOD: Complete for time
55 Back Squats
55 Shoulder to Overhead
