Strict Presses then Pullups, Bench Press, Dips and Row

Every 2 minutes for 10 minutes

• 12 x Seated Dumbbell Strict Press

Then inspired by ‘The Coop’ Wod from Wodwell CF on Instagram…

For time 21-15-9 reps of

• Pullups
• Bench Press @ 135lbs/60kg

Rest 3 minutes then 21-15-9 reps/calories of

• Pushups
• Row

Results: Press 6-8-9-10-12kg. Metcons 9:42 and 4:48.