Every 3 minutes for 15 minutes do Strict Presses, increase weight if you can do 5 controlled, full ROM reps in a set:
- 3-5 x Strict Press
- Rest 15 seconds
- 5 x Dumbbell Rows @ 24kg
Then EMOM for 15 minutes do:
- Minute 1: 10 x Reverse Rows on Parallel Bars
- Minute 2: 15 x Push Press @ 40kg (or 75% of strict press max)
- Minute 3: 20 x Kettlebell Swings
Cashout: 200 Double Unders for time.
Results: Strict Press – 5 x 40kg, 5 x 45kg, 5 x 50kg, 4 x 53kg, 3 x 53kg. Double Unders – 4:00 even.