Upper Pressing

Strict Press
3-3-3
add load each set
2 min rest b/t sets
3-3-3
Push Press
add load each set
2 min rest b/t sets

Sport - Push / Pull

12-9-6-3 for quality 75% effort
strict pull up
strict hspu 4" deficit

3 min rest

15-12-9 85% effort
C2B pull ups
Kipping HSPU 4" def

3 min rest

9-15-21 85% effort
push press 115
3-3-3
Rope Climb with feet

Grip Work

5 min
Farmer carry 70/55
Accumulate as many feet as possible in 5 mins