A. Strict Press:
5.5.3.2.1.3+
(below are suggested builds
based off heavy 3)
Empty BB x 8 reps
45% x 6 reps
60-70% x 5 reps
70-75% x 5 reps
80-85% x 3
85-90% x 2
90-95% x 1
100% x AMRAP
*last set should be at
the same weight of your heavy 3
you found 5 weeks prior. Try to get
3+ reps at that weight.
(Strict 22 min time CAP)

B. 12 min AMRAP @ 70%:
6 lengths farmer’s carry
12 T2B (K2E or V-ups)
6 lengths bear hug slam ball carry
12 med. ball ab-mat sit ups

C. TABATA side plank