SWOD: Strict Press 3@70%, 3@80%, 3+@90%

WOD: For Time

30 Toes To Bar

30 DB Front Rack Lunges

30 Pull Ups

30 Plate Twist (30 per side, 60 total)

20 Toes To Bar

20 DB Front Rack Lunges

20 Pull Ups

20 Plate Twist (40 total)

10 Toes To Bar

10 DB Front Rack Lunges

10 Pull Ups

10 Plate Twist (20 total)

**Extra Credit**

Tricep ext 4×12-15 or Ring Dips 4×6-10

Plank Hold 4x:45 seconds