A. 2×3 Strict Press @ 90%, of heavy 3.

On the  second set, try to get  1-3 more than 3 reps if  feeling good (up to 6). 

B. 3×10 Strict press @ 70% of heavy 3.

Rest  :90 sec between sets (20 min CAP for A+B) 

C. “Pulling for VAnnie”:  Complete the following for time:

50-40-30-20-10  DU

25-20-15-10-5 V-up

1-1-1-1-1 Rope Climb (challenge: make it legless) OR 3 strict pull ups 

*Time CAP: 18 min