FRIDAY WOD

STRENGTH

Superset

A1: Strict Press (3 sets to build to heavy 3; then 2×3 @ 95%)

A2: Single Arm KB Upright Row (5×6 each climbing)

METCON

18-15-12

Floor Press 135/95#

Pullups

*50 Double Unders after every round*

Beginner

15-12-9

Floor Press 95/65#

Banded Pullups/Ring Rows

*75 Single Unders after every round*

RX+

CTB