WOD: 240711

Warm Up:

• Two sets of:
• Row x 250m
• Plank Shoulder Taps x 20 reps

• Two sets of:
• Single Arm L-Seated Dumbbell Press x 8 reps per side

Dumbbell Floor Press x 20 reps

Lift: Strict Press

• Set 1 – 5 reps @ 65-75%
• Set 2 – 4 reps @ 70-80%
• Set 3 – 3 reps @ 75-85%
• Set 4 – 2 reps @ 78-88%
• Set 5 – 1 rep @ 82-92%
• Sets 6-7 – 10 reps @ 65-75%

Fitness:

• AMRAP 15:00
• 15/10 Calories of Assault Bike (12/8 Echo)
• 15 Dumbbell Push Presses (35/25×2)
• 10 Alternating Dumbbell Overhead Reverse Lunges

Performance:

• AMRAP 15:00
• 40 Double-Unders
• 20 Dumbbell Push Presses (50/35 lbs)
• 10 Alternating Dumbbell Overhead Reverse Lunges (50/35 lbs)