Strength
5 sets
5 Strict press (pick load)
5 Weighted strict pull up(pick load)

New round every 2’30”


Wod
For time(12’)
21-15-9 thruster @40/30 kg
12-9-6 ring muscle up



DTL 90
𝐚. 5 sets, going every 90 sec (Primer)
1 Push press + 2 Push jerk w. 3 sec pause in the catch
𝐋𝐨𝐚𝐝:
Set 1: 50% of 1RM Push jerk
Set 2: Increase load from set 1.
Set 3: Increase load from set 2.
Set 4: Increase load from set 3.
Set 5: Increase load from set 4.

𝐛. 10 sets, going every 120 sec: (Main lift)
Set 1-3: 3 Push jerks
Set 4-6: 2 Push jerks
Set 7-10: 1 Push jerk
𝐋𝐨𝐚𝐝:
Set 1-3: 60-70% of 1RM
Set 4-6: 70-80% of 1RM
Set 7-10: 80+% of 1RM




Accessory (upper)