10-9-19 WOD

Strict Press
5 x 3 @ 75% of 1RM

*Do 6-8 strict pull ups after each set. You can attach weight or use a band as needed. The strict press should all be at the same weight for the 5 x 3. Get 3-4 warm up sets to start.


20 Minute AMRAP:
16/13 Calorie Row
8 Strict Handstand Push Ups
4 Muscle Ups
Rest 30 Seconds

*Keep the rows under 1 minute each round!

Scaling Options:
8 Strict HSPU → 8 HSPU → 12 Paralette Push Ups → 12 Push Ups
4 Muscle Ups → 8 Chest to Bar Pull Ups → 8 Pull Ups → 8 Banded Pull Ups

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